CrossFit S3

Article Of The Week:
Good insight for benefits of strength training for women:
http://crossfitmantra.com/news__stories/8_reasons_why_women_should_crossfit

Video Of The Week:
Great video with  a good amount of info on squat prep and overhead/snatch mobility work:
http://www.youtube.com/watch?v=HgEgIGE2ZI8
Or something a little more entertaining:
http://www.youtube.com/watch?v=oxPg2VrVP2I

Nutrition Tip Of The Week:
Take a look at just how addicting and toxic sugar is to the body:
http://robbwolf.com/2012/12/21/sugar-drug/

Social Crossfit S3 Event:
Time for a SOCIAL….Race! Fun down on the farm! We will be holding a get-to-gather down on Saturday morning June 1st in Lancaster on a farm that Chris Joyce works. It will be a Spartan style race with obstacles and about a 3+ mile, off road, run. There will be a post-race BBQ (ribs) and maybe a kick ball game to determine which team wins the day! Corn hole boards will be there as well. So dig out some old running shoes, bring a side, chairs, beverage of choice, and maybe your family to have a relaxing day in the sun.  Farm is located at 1555 Riverside Rd. Lancaster SC 29720 and its about 23 miles right down 521. Chris’ cell phone is 803-320-7449 for directions. Race starts at 9, BBQ 11:30 or when the ribs are finished! Please sign up on the whiteboard at the gym if you plan on attending as we must have at least 15 people to run the race and need to know as soon as possible (so we can get set up).

Run Event:
Great running event to support our troops!:
http://www.milesformarines.org/Miles_For_Marines/Welcome.html
http://www.active.com/running/rock-hill-sc/miles-for-marines-2013

Rx+ Class:
The Rx+ Class for the upcoming week will not be on the usual Tuesday night and will be switched for this week to Thursday night.

Spotlight Athlete Of The Week:
Pat Ballantyne

How long have you been crossfitting?
September 2012

Why do you crossfit?
Working out use to be a very big part of my life in my early twenties.   One day I met the girl, had a couple of kids and somehow going to the gym wasn’t important anymore. My motivation to workout was non-existent. Then came last summer when I got in a motorcycle accident.  During my recovery, I kept thinking how much I wanted to be around for my kids and that I needed to be a better role model for them.  So my first decision was to get back into good health.  Shortly afterwards, a friend of mine introduced me to crossfit, and I have been hooked ever since.  You don’t have to think about it, you just need to strap your shoes on and show up.  I love that.

What is the best part of S3?
The people are great.  The programming is excellent.  I like the fact that you get “called out” on bad form.  It keeps me in check.  The pier support is amazing.

What keeps you coming back?
Serge.  I need to beat him.

What is your favorite gymnastics move?
Not sure about this one since I have a hard time with all of them.

What is your least favorite gymnastic move?
Kipping pull-ups- They are hard to link, but once I get it, I know I will love them.

What is your favorite weightlifting move?
Back squats- I love the feeling.  It’s such a powerful movement.

What is your least favorite weightlifting move?
OH Squats- They look cool, but not when I do them.  I just don’t have the flexibility…. yet.

What is your favorite metabolic conditioning movement?
It’s a toss up between rowing and running.

What is your least favorite metabolic conditioning movement?
KB swings- Just kills my lungs.

What is your favorite girl WOD?
Isabel- Short and tough.

What is your favorite Hero WOD?
McGhee- Deadlifts!

What is your least favorite girl WOD?
Angie!- I was walking around looking like a t-rex for about a week last time we cross paths.

What is your least favorite Hero WOD?
Arnie- I’ve never done it, but knowing that it exists scares me.

What type of WODs do you prefer?
I love the strength WODs.  Things like 2 or 3 reps on the minute for every minute. AMRAPs are also good since there is no chance of finishing last.  Finishing last sucks.

THIS WEEKS WORKOUTS:

Monday
Speed

A) Level Testing
B) 5 Rounds:
10 Thrusters (95/65)
10 Box Jumps (24/20)
200 M Row
Rest 2 Minutes Between Rounds

Purpose: Short Rounds/Recovery/Aerobic Power

Tuesday
Stamina.Strength

A) Press 5-5-3-3
B) 40 Shoulder 2 Overhead (155/105)
60 Pullups
80 Weighted Ab Mat Situps (45/25)
100 Double Unders

Purpose: Strength/Moderate Aerobic Power/Muscular Endurance/Core Strength

Wednesday
Strength.Speed.Stamina

A) Find 5 Rep Power Clean Max (Touch and Go)
B) 400 M Run
20 Power Clean (155/105)
20 Push Ups
400 M Run
15 Power Clean (155/105)
20 Push Ups
400 M Run
10 Power Clean (155/105)
20 Push Ups

Purpose: Power+Explosiveness+Technique/Aerobic Power/Muscular Endurance

Thursday
Speed.Strength

A) Back Squat 3-3-3-2-2
B) 10 Minute AMRAP:
10 Front Squat (135/95)
30 KBS (1.5/1.0)

Purpose: Strength/Muscular Endurance/Moderate Aerobic Power

RX+= Front Squat (185/125) + KBS (2.0/1.5)

Friday
Stamina

800 M Run
10 Burpees
10 Wall Balls (20/14)
600 M Run
20 Buprees
20 Wall Balls (20/14)
400 M Run
30 Burpees
30 Wall Balls (20/14)
200 M Run
40 Burpees
40 Wall Balls (20/14)

Purpose: Aerobic Sustainability +Aerobic Capacity

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

Article Of The Week:
For those who have ever ripped there hands in the gym (Think that is just about everyone!), below is a helpful guide to help treat/prevent rips:
http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Video Of The Week:
Great video on opening up your external rotation.  Please do not drop the kettle bell on your face is all we ask:
http://www.youtube.com/watch?v=q0Elx93duAA
Or:
Why we do pull-ups at the gym and not at home:
http://www.youtube.com/watch?v=oJRFMHIJa6g

Nutrition Tip Of The Week:
Impact of gluten and wheat to the body:
http://paleodietlifestyle.com/11-ways-gluten-and-wheat-can-damage-your-health/

Spotlight Athlete Of The Week:
Christine Kirby

How long have you been crossfitting?
September 2011

Why do you crossfit?
I love the varied workouts, being around like-minded people and the overall way that it makes me feel.  I grew up an athlete playing soccer, softball and basketball at a varsity level all through high school.  I decided not to play anything in college and that’s when things started to go downhill for me, as far as my athletic body tone went.  I didn’t hang out with athletes anymore and didn’t go to a gym because I didn’t know what I was doing……I never had to.  I finally came to the realization that I needed some activity again.  I tried gyms, classes, a personal trainer and p90x, but just never found that “thing” that kept me going…….I wasn’t challenged.  Finally, I found Crossfit and it is everything that I have been looking for since high school.  I love that I’m around athletes again that want to work and feel good about themselves, just as I do.  I love the feeling I get when I do something that I haven’t been able to do before and seeing my friends do the same. I love feeling athletic again!  I see Crossfit in my life for a really long time.

What is the best part of S3?
The people are definitely one of the best.  People will motivate even when they don’t know they are.  The atmosphere and trainers are great and I love our facility.  Oh, and someone will call you or facebook you if you accidentally leave your kid there .

What keeps you coming back?
I hold myself at a certain standard now and don’t ever want to go back to the way I felt before I found it.

What is your favorite gymnastics move?
It would probably have to be pull-ups.  I couldn’t do any when I started Crossfit and now I’m able to finish Angie.

What is your least favorite gymnastic move?
Anything with the rings……those damn rings!!!!!

What is your favorite weightlifting move?
Probably the Front Squat.  I feel like I can push myself more when it comes to my legs.

What is your least favorite weightlifting move?
Squat Snatch…….way too complex.  There is a lot to think about and a lot that could go wrong.

What is your favorite metabolic conditioning movement?
Box Jumps.  My strong point is my legs and I can usually go straight through those without much of a problem.

What is your least favorite metabolic conditioning movement?
Running.  A few months ago I would have definitely said rowing, but I have gotten a bit better at that, so I don’t hate it as much (note that I said AS MUCH!).  Running just takes it out of me……especially the long ones.  I’m not like Gina who can “run 10 miles” before Crossfit…..haha!!

What is your favorite girl WOD?
Annie……but only if I have my Double Unders.

What is your favorite Hero WOD?
Probably Paul, but I’ve never done it.  I actually don’t think I’ve done any “Hero” WODS.

What is your least favorite girl WOD?
Angie! She is one tough chick who will beat the hell out of you!!!!

What is your least favorite Hero WOD?
I’d say 95% of them!  They look horrible!

What type of WODs do you prefer?
I remember reading that Stefani said chippers and I would have to say that I like those ones too.  They are horrible to look at on the board, but not so bad when you’re actually doing them.  It’s those damn ones that don’t look too bad that are the killers!!  I actually like tabatas too…..there is an end in sight.

THIS WEEKS WORKOUTS:

Monday
Stamina

25 Minute AMRAP:
20 Burpees
250 M Row
3 Bear Crawls
200 M Run

*Cros3fit Benchmark (Compare To 8/20/2012)

*Purpose: Aerobic Sustainability/Muscular Upper Body Endurance

Tuesday
Speed.Strength

A) Press 5-4-4-3-3
B) 3 Rounds:
7 Push Press (155/105)
10 Box Over Jumps (24/20)
20 Wallballs (20/14)

*RX+= (185/125)

*Purpose: Strength+Explosiveness/Aerobic Power

Wednesday
Strength.Stamina.Speed

A) Deadlift 3-2-1-1
B) 16-12-8-4
Deadlifts (225/155)
Hand Release Push Ups
*25 Double Unders After Each Numbered Deadlift and Hand Release Push Ups

*Purpose: Total Body Strength/Aerobic Power

Thursday
Speed.Stamina

A) Snatch Complex: Use Same Weight For All
2 Hang Power Snatch (Link)
1 Hang Squat Snatch + 4 OHS
B) 15 Hang Power Snatch (95/65)
30 Broad Jumps (6ft/4ft)
400 M Row
30 Hang Power Snatch (95/65)
400 M Row
30 Broad Jumps (6ft/4ft)
15 Hang Power Snatch (95/65)

*Purpose: Power+Explosiveness+Technique/Moderate Aerobic Power+ Sustainability

Friday
Strength

A) Back Squat 5-5-3-3
B) 6 Rounds:
12 KBS (2.0/1.5)
12 Evil Wheels
Rest 1 Minute Between Rounds

*Purpose: Total Body Strength/Core Strength+Stability

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

Article Of The Week:
The strict press, push press, and push jerk all broken down with great pictures included:
http://www.crossfit.com/journal/library/PushpressJan03.pdf

Video Of The Week:
Good video on fixing the front rack position:
http://www.youtube.com/watch?v=Un1PDhrU3h0
Or:
Don’t expect these moves in the mix anytime soon:
http://www.youtube.com/watch?v=rC5uChVFqko

Nutrition Tip Of The Week:
Do you know what adrenal fatigue is?
http://robbwolf.com/2012/04/09/real-deal-adrenal-fatigue/

Spotlight Athlete Of The Week:
Serge Perras

How long have you been crossfitting?
Since October 2012.

Why do you crossfit?
Thought it would be a good way to keep my functional strength up for wake boarding and snowboarding.  Also, figured it would be a good way to re-activate my leg that’s been without feeling or muscle control for about 3 years since my last back injury/surgery. So far it seems to be helping. I was also convinced by a friend of mine who related a story to me.  He was competing in a 15K run and for $h!ts and giggles, he invited a buddy of his who did crossfit at the time to run with him. My buddy was a high school track star and very seriously trained his running.  At the end of the 15K, he only beat his friend by less than a minute. Considering his friend only crossfited and never specifically trained for long distance running, seemed to me like a resounding endorsement for good, all around fitness that is afforded by crossfit.

What is the best part of S3?
Great people, good atmosphere and great attention to solid technique from all trainers (thank you Eric). Good technique = good results.  Bad technique = injuries.

What keeps you coming back?
Finally going to the gym is like a team sport.  All you have to do is show up and you are motivated.

What is your favorite gymnastics move?
Gymnastics? What’s that?

What is your least favorite gymnastic move?
Burpees. Not gymnastic? Whatever I hate ‘em.

What is your favorite weightlifting move?
Pretty fond of the push press and snatch.

What is your least favorite weightlifting move?
Don’t have any. I like any and all weightlifting.

What is your favorite metabolic conditioning movement?
Row- thank god since I have to do it just about every day because running for me is not possible lol.

What is your least favorite metabolic conditioning movement?
Burpees- Is that metabolic conditioning? If not, well I still hate ‘em.

What is your favorite girl WOD?
Haven’t been around long enough to have really experienced sufficient girl WODs to know.  So far would say Isabel and Angie is a killer too, but I love that one as well.

What is your favorite Hero WOD?
McGhee- I think that’s the only one I’ve done. Maybe that’s what happens when you only come in Mon-Thursday…

What is your least favorite girl WOD?
Angie- Yes, I said it was one of my favorites as well.

What is your least favorite Hero WOD?
SOL here- see favorite Hero WOD.

What type of WODs do you prefer?
Anything based on lifting primarily. Endurance and cardiovascular training were never my strong suit.  I have to admit however, that the endurance type workouts are probably the most beneficial to me as they address my weakness.

THIS WEEKS WORKOUTS:

Dead Hang Pullups Are The Devil!

Monday
Strength

5 Strict Press Immediately Followed By Max Effort Dead Hang Pull-ups
Immediately Followed By 15 V-Ups
Rest 2 Minutes
5 Strict Press Immediately Followed By Max Effort Handstand Pushups or Handstand Hold
Immediately Followed By 1 Minute Plank Hold
Rest 2 Minutes
Repeat The Same Setup With 4 Reps
Repeat The Same Setup With 3 Reps

*Purpose- Strength (Push & Pull)/Midline Work

Tuesday
Stamina.Speed

A) Deadlift 3-2-2-2 (Touch and Go All Sets)
B) 15 Minute AMRAP:
100 M Overhead Plate Walk (45/25)
15 Deadlift (115/85)
30 Air Squats
300 M Row

*Rx+=Come To The 6:30 Class To Find Out

*Purpose- Strength/Overhead Stability/Moderate Aerobic Power

Dead Hang Chin Ups Are The Devil!

Wednesday
Strength.Stamina.Speed

A) Clean Complex: Use Same Weight For All Movements
2 Hang Squat Clean (Link Reps)
3 Power Clean (Do Not Link Reps)
B) 3 Rounds:
20 Hang Power Clean (135/95)
15 Burpees
400 M Run

*Purpose- Explosive Power & Technique/Strength/Aerobic Power

Thursday
Stamina.Strength

A) Back Squat 5-4-4-3-3
B) 3 Rounds:
9 Thrusters (115/85)
9 Box Jumps (30/24)
Rest 1 Minute Between Rounds
Then 4 Rounds:
50 Double Unders
20 Ball Slams (30/20)
Rest 1 Minute Between Rounds
*Double Unders Sub = 75 Singles + 10 Broad Jumps (6/4ft)
Then:
40 Ring Rows
40 Plyo Plate Push Ups

*Purpose- Strength (Upper/Lower Body)/Aerobic Power/Interval Weight Training

Pick Things Up… Put Things Down

Friday
Speed

A) Level Testing- Don’t Forget To Bring Your Sheets
B) 6 Rounds:
20 KBS (1.5/1.0)
200 M Run Rest
2 Minutes Between Rounds

*Purpose- Aerobic Sustainability

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

Article Of The Week
To anyone who feels that rest days are not as high a priority as training.  Rest days are important as quality of training will lead to increased performance in multiple capacities (strength, stamina, muscular endurance, etc.) and prevent injuries:
http://www.marksdailyapple.com/overtraining/#axzz2RiPJMJSj

Video Of The Week:
Great video on restoring scapular balance.  Go buy a lacrosse ball there $2, your body will thank you:
http://www.youtube.com/watch?v=hzozw2Aso3M
Or if you have no interests in that maybe this will hold your interests:
http://www.youtube.com/watch?v=yjt–IiJjvU

Nutrition Tip Of The Week:
Post WOD nutrition is very important especially with the intensity of our workouts.  Take a look at this article for insight on the importance of fueling your body after training:
http://www.lotuscrossfit.com/storage/PWO%20Nutrition.pdf
Also do not forget that Crossfit S3 is a pickup location for Custom Fit Meals.  Convenient, affordable, healthy meals:
https://www.customfitmeals.com/

Spotlight Athlete Of The Week:
Stefani McCoy

How long have you been crossfitting?
Since September 2011

Why do you crossfit?
When my gymnastics career ended in high school, I needed to find a way to stay in shape so I started running.  After a few years, I got bored and running stopped being a challenge. Then I turned 30 and found that I needed to run longer distances to get the same results as a few miles in my 20’s.  So I needed to make a change to shock my body.  Boy did I find that in Crossfit.

What is the best part of S3?
I love being around like minded people. Great friendly competition with top-notch coaches.

What keeps you coming back?
Each day is a challenge to survive the workout and improve on the day before. You can’t beat the feeling you get at the end of a tough WOD when you prove to yourself that you can do it especially those days when you want to quit after the first minute (usually on rowing days).

What is your favorite gymnastics move?
All of them! Makes me feel like a kid again.

What is your least favorite gymnastic move?
I have a mental block with ring muscle ups.  One of these days I’ll get it.

What is your favorite weightlifting move?
Overhead squat- it requires focus, balance, core strength and flexibility.

What is your least favorite weightlifting move?
Snatch- it’s so technical and difficult.

What is your favorite metabolic conditioning movement?
I may be weird but I don’t hate burpees or box jumps.

What is your least favorite metabolic conditioning movement?
I do, however, hate double unders, rowing and wall balls.

What is your favorite girl WOD?
Cindy- I seem to be better with WODs that involve a lot of rounds with low reps.

What is your favorite Hero WOD?
JT- a lot of great gymnastics movements with handstand pushups, ring dips and push ups.

What is your least favorite girl WOD?
Karen- 150 wall balls.  Need I say more…

What is your least favorite Hero WOD?
Manion- 7 Rounds: 400 m run, 29 back squats (135/95). My legs have never been that sore before or since. Ouch!

What type of WODs do you prefer?
Chippers – These are fun for me in a sick kind of way. I like working my way through a long list of different movements. I get a little bored with single movements or couplets.

THIS WEEKS WORKOUTS:

Monday
Speed

A) Snatch Complex: Build To A Heavy Weight For The Following Complex (Use Same Weight For All Movements)
1 Hang Power Snatch
2 Power Snatch
1 Squat Snatch
B) 5 rounds:
10 power snatch (75/55)
10 Burpee Broad Jumps (6ft/4ft)
Rest 2 Minute Between Rounds

*Purpose: Explosive Power & Technique/Fast Rounds+Good Recovery

Tuesday
Stamina.Strength

A) Level Testing- Don’t Forget To Bring Your Sheets!
B) 30 Power Cleans (155/105)
Rest 3 minutes
400 m Run
12 KBS (1.5/1.0)
12 Wallballs (20/14)
15 KBS (1.5/1.0)
15 Wallballs (20/14)
18 KBS (1.5/1.0)
18 Wallballs (20/14)
400m Run

*RX+= 205/135

*Purpose: ATP-CP Test/Strength & Power/ Aerobic Capacity

Wednesday
Stamina.Speed.Strength

A) Deadlift 3-3-3-2-2 (All Sets Touch And Go)
B) 4 Rounds:
Row 250 M
8 Dead Hang Pull-ups
12 Squat Thruster Tuck Jumps
8 Dead Hang Chin-ups

*Purpose: Strength/Aerobic Power

Thursday
Strength.Speed

A) Back Squat 5-5-4-4-3-3
B) 10 Minute Amrap:
40 Double Unders
12 Push Press (135/95)
8 Alternating Jump Lunges Per Leg

*Purpose: Strength/Explosive Power & Technique/Aerobic Power

Friday
Stamina

“Vaidas”
800m Run
Then:
50-40-30-20-10
Box Jumps (24/20)
10-20-30-40-50
Push-ups (hand release)
Then:
800m Run

*Cros3fit Benchmark; Compare To 4/5/2012

*Purpose: Aerobic Sustainability/Capacity & Upper Body Muscular Endurance

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

Article Of The Week:
Check out the HQ article below about general physical preparedness and how important it is in having a strong base:
http://library.crossfit.com/free/pdf/CFJ_GPP_Leyland_FINAL.pdf

Video Of The Week:
Mobility work prior to exercise will help open joints and loosen soft tissue to prepare your body:
http://www.youtube.com/watch?v=tdvJGaSB_Z4
Or if that is not entertaining enough for you:
http://www.youtube.com/watch?v=8KSwXOnJFpk

Nutrition Tip Of The Week:
Check the link below for a good amount of healthy/clean recipes:
http://nomnompaleo.com/recipeindex
If anyone is interested in any additional nutrition information/feedback/or possible interests in upcoming challenges please contact Eric via email this week.

Spotlight Athlete Of The Week:
Marty Lorkowski

How long have you been crossfitting?
September 2010

Why do you crossfit?
This is the only way to have healthy competition and camaraderie while not playing college sports.

What is the best part of S3?
All Crossfit boxes have a personality.  S3 is serious about each one of us improving every day, being the best athlete we can all be and having fun doing it.

What keeps you coming back?
There is always something to learn.  As soon as you get some technique, it is time to build to a heavier weight or string reps together.  The hard things are tough and we all struggle, but in Crossfit…even the things you are good at you need to do faster or better to show yourself you can.

What is your favorite gymnastics move?
Muscle-ups- They were so hard to learn.  I am pumped to get a couple in a row.  Now it is time to get 10 in a row.

What is your least favorite gymnastic move?
Ring hand stand pushups- I tried them once…it was not pretty.  Maybe I can get brave enough to try them again someday.

What is your favorite weightlifting move?
Deadlift- It is straightforward, but to do it properly and heavy requires all you got.

What is your least favorite weightlifting move?
Press- I think everyone hates a strict press.

What is your favorite metabolic conditioning movement?
Double unders and a technical light lift for time.

What is your least favorite metabolic conditioning movement?
Running is awful.

What is your favorite girl WOD?
Fran- I remember this being the first girl WOD I did… so she broke me in.  I think it is the most well known and someday I hope to have a sub 3:30 Fran.

What is your favorite Hero WOD?
Nate- It has the best of everything…MU’s, HSPU, and heavy KB swings.

What is your least favorite girl WOD?
Diane- She messes with my mind.

What is your least favorite Hero WOD?
Don’t know the name and I have never done it…it is on the wall…it requires someone to run forward and backwards.  Absolutely insane…I hope to never have to do it.

What type of WODs do you prefer?
Metcon type WOD’s around 12 minutes in length.  It would have some double unders, clean or snatch, pullups and maybe a muscle up or 2.  A couple things I am good at, a couple things to practice, and a weight light enough where we can go fast.

THIS WEEKS WORKOUTS:

Monday
Stamina

1000 M Row
100 Ab Mat Situps
100 Ball Slams (30/20)
1000 M Row

*Purpose: Aerobic Capacity+ Aerobic Sustainability+Muscular Endurance (Core+Legs)

Tuesday
Strength.Speed

A) Level Testing
B) 4 Rounds:
1 Minute On: Max Effort Pullups
1 Minute Off
1 Minute On: Max Effort Push Press (95/65)
1 Minute Off

*Rx+= Push Press (115/85), Chest To Bar Pullups
*Purpose: Upper Body Strength+Muscular Endurance+Explosive Power

Wednesday
Speed.Strength.Stamina

A) Deadlift 5-5-3-3 (Touch And Go All Sets)
B) 400 M Run
25 Thrusters (95/65)
50 KB Swings (2.0/1.5)
25 Thrusters (95/65)
400 M Run

*Cros3fit Benchmark; Compare To 6/13/2013
*Purpose: Strength/Aerobic Power+Aerobic Capacity+Strength+Explosive Power

Thursday
Stamina.Speed

A) Build Up To A Heavy Weight For The Following Complex:
1 Hang Muscle Snatch
4 Hang Power Snatch
B) 6 Rounds:
8 Burpees
10 Overhead Squats (75/55)
35 Double Unders

*Purpose: Explosive Power+Technique+Strength/Aerobic Power+Muscular Endurance

Friday
Strength

A) Back Squat 5-5-5
B) Every 2 Minutes For 10 Minutes Complete The Following:
3 Back Squats (Use 90% Of Weight Found In Part A)
200 M Run
*Rest With Remaining Time Until The Next 2 Minutes Begin

*Purpose: Strength+Power

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

Level Testing:
For the next couple months we will initiate level testing once a week.  Level testing is a great way to asses the overall progress in variety of movements, skills, and lifts.  Please print the copy of the link below and bring to class on the days we test.  For level testing days, pick 2 to 3 things you would like to test and then have your crossfit instructor watch and check off completed tasks.  Once the task is complete, you can move on to new tasks!  Pick one of the levels(1-4) you believe would be a great challenge and try to complete all tasks at that level before moving on to the next level.
http://crossfitseattle.com/wordpress/wp-content/uploads/2011/04/Skill-Levels-poster.pdf

Olympic Lifting Class:
Beginning next week at 10 am on Sunday’s, we will introduce an hour long Olympic Lifting Skills class coached by Drew. The purpose of the Olympic Lifting Skills class is to take a much more detailed look at the two Olympic lifts (Snatch/Clean & Jerk) than the average CrossFit WOD class.  Instead of focusing on the movements as simply “ground to overhead,” we will break down each of the three pulls and learn how to master your body with the barbell to achieve new personal bests. The class will essentially start from square one: focusing on presses, pulls, and position.  When athletes are fully comfortable with the basics, the actual full lifts be addressed.  This program is 6 weeks in length and will benefit the athlete to attend from the very beginning, as the program will progress in sequence.

RX+ Challenge Class:
Starting next week, S3 will introduce an RX+ Challenge Class!  This class will be taking place at 6:30 pm one or two nights a week to start and is designed for those individuals interested in a higher intensity workout with emphasis on a competition style environment.   The 6:30 time slot will be for individuals that will not need to scale any of the movements and/or weights for the WOD.  For those attending the evening classes, if you are not consistently completing workouts as prescribed (RX), please keep attending either the 6PM or 7PM class.  As always, if you would still like to do the RX+ workout but are unable to attend the 6:30 PM class, please do so!

Article Of The Week:
Breathing is kind of important in general…. and in lifting as well. Make sure to read this article:
http://www.mikesgym.org/articles/index.php?show=article&sectionID=3&articleID=105

Video Of The Week:
How to work on tight ankles and help improve ankle stability with weight bearing activities (hmmm like squats!):
http://www.youtube.com/watch?v=_Gwgm3s2EQ0
Or if that didn’t do anything for you:
http://www.youtube.com/watch?v=Exc_1ackG1o

Nutrition Tip Of The Week:
If you are looking for some new, healthy paleo recipes to add variety to your usual menu, check out paleomg.com.  Her recipes are simple, easy and delicious! Here is a cool little recipe below:
http://paleomg.com/spaghetti-meatball-bites/

Spotlight Athlete Of The Week:
Debbie Gallagher

How long have you been cross-fitting?
July 2010

Why do you crossfit?
I love the limitations that crossfit places on my body & mind.

What is the best part of S3?
The S3 Crossfitters , trainers, and intensity of each WOD; from 5min AMRAPS to the capped 45 endurance ones (BRUTAL).

What keeps you coming back?
The silent competition of the “White” Board.

What is your favorite gymnastics move?
Ring Rows

What is your least favorite gymnastic move?
Handstand Push-ups: Taxing after just 1 “Modified”.

What is your favorite weightlifting move?
I Love Deadlifts! One of my moto’s is “High & Tight” for this movement, which aims to validate tight glutes.

What is your least favorite weightlifting move?
Sumo Deadlift High Pulls- I have issues with the high elbow movement.

What is your favorite metabolic conditioning movement?
Weighted Lunges and Ab-mat Sit-ups.

What is your least favorite metabolic conditioning movement?
The DREADED Double Unders.. Yes, my fellow crossfitters after 2 .8 years I am still inadequate with this move.

What is your favorite girl WOD?
I love Cindy. All 3 moves (Pullups, Push-up and Air Squats) push me to complete more rounds than I did the time before.

What is your favorite Hero WOD?
Griff- 800 meters run, 400 meters backwards run, 800 meters run, 400 meters backwards run for time. I like the challenge of running backward. (Never attempt outside S3 lol).

What is your least favorite girl WOD?
Isabel- Snatch 30 reps for time.

What is your least favorite Hero WOD?
JT- 21-15-9 of the following  movements: Handstand Push-Ups, Ring Dips, & Push-ups. Punishes my shoulders!

What type of WODs do you prefer?
I prefer 30-35min  stamina and endurance WODS. I  like to feel the beatdown with every round and the push to failure within myself and everyone else around me.

THIS WEEKS WORKOUTS:

Monday
Strength

A) Find 1 Rep Max Push Press
*Compare To 2/27/2013
B) “Death By Push Press”
*On The First Minute Do 1 Push Press, Second Minute Do 2 Push Press, And So On And So On Until You Can Not Complete The Number Of Reps In The Given Minute
*Use 55% Of Your 1 Rep Max For Your Weight On Death By Push Press

Purpose: Power+Explosiveness+Strength/Upper Body Strength+Endurance+Moderate Aerobic Power

Tuesday
Speed.Stamina

A) Level Testing For 20 Minutes
B) 30-20-10
KBS (1.5/1.0)
Box Jumps (24/20)
Knees To Elbow
*RX+= KBS (2.0/1.5), Toes To Bar

Purpose: Aerobic Power+Gymnastic Skills

Wednesday
Stamina.Speed.Strength

A) Deadlift 5-4-4-3-3 (Touch And Go)
B) 4 Rounds:
9 Deadlifts (185/125)
12 Burpees
200 M Run
*Rx+= (275/185)

Purpose: Strength/Aerobic Power

Thursday
Strength.Stamina

A) Find 1 Rep Max Thruster
*Compare To 3/1/2013
B) 50 Front Squats (135/95)
1500 M Row

Purpose: Strength + Explosive Power/ Strength+Muscular Endurance+Aerobic Power

Friday
Speed

A) MAX EFFORT:
400 M Run
-Rest 5 Minutes-
MAX EFFORT
200 M Run

B) 4 Rounds:
20 Wall Balls
40 Double Unders
Rest 3 Minutes

Purpose: Anaerobic Lactate Endurance/ Muscular Endurance+Aerobic Power

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00-1:00

Check out the community board up front as there are many events taking place in the near future!!!  Next week there is even a fire truck pull on Sunday.  Make sure to sign up if interested.

Article Of The Week:
Great article on many different aspects to running efficiently:
http://www.endurancewod.com/_library/PSE%20RUN%20SAMPLE%20PAGES%20.pdf

Video Of The Week:
Get up in them arm pits!  For all of you with cranky under arm parts… here’s a shout out to you:
http://www.youtube.com/watch?v=XwYPajXfx4A
Also… Here are some great stability ball exercises:
http://www.youtube.com/watch?v=3mEYJAi4tPc

Nutrition Tips Of The Week:
Tips on reducing inflammation…. helps decrease muscle soreness believe it or not if your interested in that sort of thing :
http://kriscarr.com/blog/5-tips-to-reduce-inflammation/

Spotlight Athlete Of The Week:
Brian Zimmerman

How long have you been cross-fitting?
Last week was my one-year anniversary.  I remember walking into my first foundations class while a “weird” workout was happening in the other room.  I had no idea what they were doing.  (Seriously, not a single person was doing dumbbell shoulder shrugs in front of a mirror!  What was wrong with these people?!)  If it wasn’t for Kirk dragging me in, I might have just turned around and went home.

Why do you crossfit?
I’m a very competitive person and CrossFit feeds into that.  I don’t care if I’m playing four-square with my daughter’s friends, I still want to win!  (Let’s face it; some of these kids need to lose once in awhile.  Right?)

What is the best part of S3?
The “best part”?  That’s a toss-up.  Between hearing Ryan talk about how his new purchase from QVC that is going to allow him to lift 5 more pounds or Gina’s completely uncensored story of the day, I don’t know if I can pick a winner.  Truly, you can’t beat the atmosphere.  Everyone is supportive and has a good time, but puts on their game face when they hear “3, 2, 1”.

What keeps you coming back?
Whether it is business, education, sports or CrossFit, I always want to be better than I was yesterday.

What is your favorite gymnastics move?
Kipping pull-ups- Clearly I have some technique work to do, because I hurt my shoulder doing a bunch of them recently.  But I love the move and the feeling of stringing them together.

What is your least favorite gymnastic move?
Rope climbs- Not only does this big baby not like heights, I am blown away that a guy as smart as me (and clearly modest) can’t figure out what to do with my feet!  It really shouldn’t be that hard.

What is your favorite weightlifting move?
Anything involving cleans, but particularly squat cleans.  You can’t beat the feeling of catching a heavy weight down low, with your weight in your heels and elbows high.

What is your least favorite weightlifting move?
Snatch- Not only is it a complex move, but the third pull (getting under the bar) can be scary with heavier weights.

What is your favorite metabolic conditioning movement?
Box jumps- I like setting a nice rhythm with box jumps and zoning out.  I really like when we do the 30” boxes.  It challenges you both mentally and physically.  You better stay focused and give it your all, or you are losing some shin skin!

What is your least favorite metabolic conditioning movement?
Double-unders- I never jumped rope before coming to CrossFit, so just learning singles was an accomplishment.  DU’s can be so frustrating.  Sometimes I pull off 10 in a row and start to think that I’ve got it.  Two seconds later…I can’t get 2 in a row.

What is your favorite girl WOD?
Grace-  I love doing anything involving cleans.  Plus it is one of those crazy fast workouts that challenges you mentally to push past the desire to rest and just keep reaching for that bar.

What is your favorite Hero WOD?
Bradley- It was my first WOD after foundations.  What a rude awakening!  10 rounds of running, pull-ups, more running and burpees.  I exceeded the time cap after 9 rounds and quit.  I wasn’t sure if I was going to puke, pass-out or simply die.  Instead, I became addicted.  When this workout came back around a few months later, I finished all 10 rounds with plenty of time to spare.  It was a great feeling.

What is your least favorite girl WOD?
Angie- It was a bloody mess.

What is your least favorite Hero WOD?
McGhee- I remember when Erin yelled out that we were “half way”.  For a split second you got excited, until you realized that she meant you had 15 more minutes to go.  I’m definitely a sprinter, not a marathoner.

What type of WODs do you prefer?
I prefer WOD’s that are for time rather than AMRAP’s.  Particularly the ones that have the lifts based on your body weight.  It helps to put us little guys on a level playing field with the big boys.  If you haven’t noticed, I’m half the size of Ryan (“Kong”), even though we seem to wear the same size shirts.

THIS WEEKS WORKOUTS:

Monday
Speed

3 Rounds:

3 Minute AMRAP:
ALL OUT MAX EFFORT:
25 Wallballs (20/14)
With Remaining Time Row For Max Meters
*RX+= 35 Wallballs

-Rest 4 Minutes-

3 Minute AMRAP:
ALL OUT MAX EFFORT:
400 M Run
With Remaining Time Max Effort KBS (1.5/1.0)
-Rest 4 Minutes-

Purpose- Anaerobic Lactate Endurance + Muscular Endurance

Tuesday
Strength.Stamina

A) Push Press 3-3-3
B) 7 Rounds:
7 Press (95/65)
7 Bar Facing Burpees
7 Pullups

*RX+= Chest To Bar Pullups
Purpose- Strength + Strength Endurance

Wednesday
Stamina.Speed.Strength

A) Take 15 Minutes To Build Up To A Weight To Complete The Following Complex:
2 Hang Power Snatch
3 Over Head Squats
*Do Not Drop Bar For Complex
B) 12 Minute AMRAP:
10 V-Ups
8 Box Over Jumps (24/20)
6 Hang Power Snatch (95/65)
200 M Run

Purpose- Aerobic Power + Explosive Power + Technique

Thursday
Speed.Strength

A) Power Clean 3-3-3-2-1
*All Sets Are Touch And Go For The 3/2 Reps
B) 1 Power Clean Every 30 Seconds For 6 Minutes
*Use 85% Of Your 1 Rep In A)
C) “Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups

*Crossfit Benchmark
Purpose- Explosive Power+Technique/Strength

Friday
Stamina

A) Thruster 3-3-3
B) 4 Rounds:
15 Front Squat (75/55)
15 Power Snatch (75/55)
*Every Minute On The Minute: 1 Wall Walk

Purpose- Aerobic Power/Muscular Endurance/Work Capacity/Technique

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00-1:00

Article Of The Week:
Mistakes that could be preventing your training potential and growth.  Make sure to give this a quick read as there could be something in here that could help:
http://www.theboxmag.com/crossfit-workouts/the-7-biggest-crossfit-mistakes-and-how-to-fix-them/

Video Of The Week:
Overhead mobility work for everyone with them T-REX arms:
http://www.youtube.com/watch?feature=player_embedded&v=5v-8xEpVjZQ#!
Or if that is not entertaining enough for you:
http://www.youtube.com/watch?v=IAPQEB3llKY

Nutrition Article Of The Week:
Do not be afraid of carbs!:
http://eattoperform.com/2013/03/21/carbohydrates-whole-foods-and-supplementation/
Breakfast Recipe:
http://paleomg.com/5-ingredient-breakfast-stuffed-acorn-squash/

Spotlight Athlete Of The Week:
Christie Guild

How long have you been crossfitting?
Officially, March 2011. I had registered for my first mud run and though I was running a lot, I knew I needed something more to ensure I could complete the obstacles. A neighbor had told me about S3 so I came for the free intro class in late 2010 and loved it. I started taking Saturday classes prior to Foundations, and as soon as my schedule allowed, I completed Foundations and became a regular.

Why do you crossfit?
Many reasons! I love telling my kids about some of the workouts we do and watching their expressions! They think it’s pretty neat their mom can do this stuff and it encourages them to be athletes as well.  I also love hitting a PR, not allowing myself to become complacent, the challenging variety, and having one more place to wear my Lululemon. (Come on, you know that makes it more fun!)

What is the best part of S3?
Being with happy, hardworking, motivated(ing) people, the coaches who may have 37 times showed me the correct form on something, and still do it the 38^th time with a smile on their face. And after the workout, when the nausea has subsided and your heart starts beating a little slower, being grateful that’s it’s over(!) and proud of the accomplishment.

What keeps you coming back?
Another chance to do it all again.

What is your favorite gymnastics move?
Handstand pushups.  I still have to use two mats under my head (someday it will be just one!). I love walking on my hands and being upside down….reminiscent of when I was in tumbling (gymnastics without the equipment).

What is your least favorite gymnastic move?
Pullups! Pullups. Pullups. Pullups. Haaattteee. Looaatthhh. And knees to elbows. Pretty much anything on the bar, unless we were to hang upside down from it. That would rock.

What is your favorite weightlifting move?
Back squat, deadlifts and now, thanks to Tayls, power cleans.

What is your least favorite weightlifting move?
Power snatch…requires too much coordination and concentration. I prefer to zone out during my workouts. It’s my coping method.

What is your favorite metabolic conditioning movement?
Running, ab mat sit-ups, box jumps and jumping rope. I can’t do double unders (see above) but I can go all day with the singles. So far, 500 without messing up is my record!

What is your least favorite metabolic conditioning movement?
Rowing, but my form is getting better (Thanks, Eric!!). What other movement is there that leaves you breathless, feeling like jello, and still only burns 3 calories??

What is your favorite girl WOD?
Diane

What is your favorite Hero WOD?
Griff. I’m not sure I have actually done this one yet (have done variations, but not sure I have done this as written, but would really like to….. hint hint )

What is your least favorite girl WOD?
Jackie

What is your least favorite Hero WOD?
Have you seen how many have pullups?!?!?!?

What type of WODs do you prefer?
It depends on the day. Monday’s are not my day, so a short strength day is a great start! By mid-week I start to get my groove back and like the longer “stamina” workouts.

THIS WEEKS WORKOUTS:

Monday
Stamina

A) Push Press 3-3-3
B) 4 Rounds:
400 M Run
12 DB Renegade Rows (35/20)
(Push Up/Pull Right/Pull Left =1 Rep)
18 DB Push Press (35/20)

*RX+= (40/25)

Purpose: Upper Body Strength+Technique; Aerobic Sustainability/Upper Body Muscular Endurance/ Mid-line Stability

Tuesday
Speed.Strength

A) Build To A Tough 3 Rep Deadlift Touch And Go (Not A 3 Rep Max)
B) 12-9-6-3
Deadlift (275/185)
Burpee Box Jumps (24/20)
*100 M Run At The End Of Each Numbered Round

Purpose: Strength/Short To Moderate Time Domain With High Intensity/Aerobic Power

Wednesday
Strength.Speed.Stamina

A) In 15 Minutes Work Up To A Heavy Weight For The Following Complex:
2 Power Cleans
2 Hang Power Cleans
2 Front Squat
*Do Not Drop The Bar Once You Begin The Complex
B) 5 Rounds:
9 Hang Power Clean To Jerk Press/Push Press (155/105)
12 KBS (1.5/1.0)
30 Double Unders

Purpose: Technique+Power+Strength; Moderate Aerobic Power/Strength

Thursday
Stamina.Speed

A) Thruster 3-3-3
B) 200 M Broad Jump
60 Burpees
800 M Run

Purpose: Total Body Strength; Leg Power+Endurance/Aerobic Capacity

Friday
TBA: Crossfit Games Open 13.5
A Scaled WOD Will Also Be Offered As Well
No Excuses To Not Come In!

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00-1:00

Schedule Update:
Make sure to look at the online scheduler for current schedules. This week we will be able to offer S3 Conditioning classes at 11am on Monday, Tuesday, Thursday, and Friday. The following week all S3 Conditioning classes are cancelled due to Spring Break. Thank you for your understanding.

Thank You!  Hope everyone has a great week!
Eric, Michael, Tayls, Drew, Janay

Article Of The Week:
New to Crossfit??  Check out the article below:  We ALL start somewhere:
http://library.crossfit.com/free/pdf/CFJ_Beginner_Parker.pdf

Video Of The Week:
Great tricep smashing!!!  No partner.. no problem.  Try it with a lacrosse ball and bring a box of Kleenex:
http://www.youtube.com/watch?feature=player_embedded&v=lEbdcYUSTBQ#!
Or….. If that is too serious:
http://www.youtube.com/watch?v=yAenqrj3310

Nutrition Spotlight Of The Week:
Try adding these foods as a part of your daily nutrition.  Your body and brain will thank you!
http://www.takepart.com/photos/9-super-foods-boost-brain-power

Spotlight Athlete Of The Week:

Ryan Noble

How long have you been crossfitting?
August 1^st, 2010, was the day my life changed forever!

Why do you crossfit?
I ask myself this same question every time there is “running” during a WOD….No good answer yet!

What is the best part of S3?
The people and making friends…Hands down.  Being around like minded people is great.  Bonus feature- I get to wear extra tight shirts and have built some pretty sweet calves!

What keeps you coming back?
Failing…Learning to do Muscle Up’s, or one day butter fly pull-ups….Plus an old Canadian… and everyone in the night (cool) class beats me every day.

What is your favorite gymnastics move?
Bar Muscle Up’s- Sorry Greg, we know it is a “touchy” subject.  Please be nice to me Gina

What is your least favorite gymnastic move?
Wall-Walks- They just wear me down.

What is your favorite weightlifting move?
Arm Curls (Haha)….Ok, I would probably say Squat Snatches right now…but only if my knees are warmed up!

What is your least favorite weightlifting move?
Push Press- Having a tough time with it right now…. It likes to beat me up!

What is your favorite metabolic conditioning movement?
Watching!…Yes it is new, and I have perfected it!

What is your least favorite metabolic conditioning movement?
Running- Some say I am praying when I do this…but I am actually asking God to make me a butterfly, so that I can fly far, far away!

What is your favorite girl WOD?
Linda- Anything that has a bench press in it…is cool to me…Plus my Mommy is named Linda

What is your favorite Hero WOD?
Nate- It has the best of everything…MU’s, HSPU, and heavy KB swings.

What is your least favorite girl WOD?
Fran- You know you have to do it, but it sucks!

What is your least favorite Hero WOD?
The Seven- It takes me to my knees… in round 2!

What type of WODs do you prefer?
I just “prefer” them to be over…but man, you feel great afterwards!  Thank you Coach Eric, Erin, Chris, and Sean…for giving me the greatest gift, that keeps on giving back!

THIS WEEKS WORKOUTS:

American Swings and ONLY American Swings at S3!

A) Push Press 3-3-3
B) 1 Push Press Every 30 Seconds For 10 Minutes
*Use Same Weight Found In Part A
C) 7 Minute AMRAP:
12 Pushups
24 KBS (1.5/1.0)

Tuesday
Stamina.Speed

750 M Row
Then:
21-18-15-12-9-6-3
Overhead Squats (75/55)
Lateral Burpees
Then:
750 M Row

Work smarter… not harder… or not at all! Jk

A) Thrusters 3-3-3
B) “Strung-Out, Backwards, and Upside Down FRAN”:
1200m Run
9 Pullups
9 Thrusters(95/65)
800m Run
15 Pullups
15 Thrusters(95/65)
400m Run
21 Pullups
21 Thrusters(95/65)

*Compare To 10/12/2011
*Crossfit Benchmark

Thursday
Strength.Stamina

A) Find 5 Rep Max: Hang Squat Clean
B) 3 Rounds:
15 Hang Squat Clean at 90% Of Part A
25 Box Jumps (24/20)
25 Knees To Elbow
50 Double Unders

*Rx+= Toes To Bar

How True!

Friday

TBA: Crossfit Open WOD 13.4
A Scaled WOD Will Also Be Offered As Well
No Excuses To Not Come In!

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00-1:00

Schedule Update: Starting next week, the gym will be adding an additional Cros3fit WOD to the schedule at 8 am Monday-Friday. Also, S3 Conditioning will be continued with a highly recommended instructor from Erin. Janay has been instructing athletic conditioning classes at the Y and has participated in many of Erin’s classes. She knows Erin’s style quite well; please make sure to welcome her into the S3 mix this week! Also, the S3 Conditioning times will change starting next week to the 10am or 11am time slot(days and times provided below). Also, the 9:45am WOD will be changed to 10am.  This means members will have an option on what class they would like to attend at the 10am slot on certain days; either the Cros3fit WOD or S3 Conditioning. Please make sure to review the schedule and different class structures below:

Cros3fit WOD Schedule:
Monday – 8am/10am/12pm/5pm/6pm/7pm
Tuesday- 6am/8am/10am/12pm/5pm/6pm/7pm
Wednesday- 8am/10am/12pm/5pm/6pm/7pm
Thursday- 6am/8am/10am/12pm/5pm/6pm/7pm
Friday- 8am/10am/12pm/5pm/6pm
Saturday- 8:30am/9:30am (Team WODs)

Open Gym Schedule:
Tuesday + Thursday: 4pm
Sunday: 11am-1pm

S3 Conditioning:
Monday/Tuesday/Thursday: 10 am
Friday: 11am

Foundations:
Class 1: Monday 8PM OR Tuesday 7AM
Class 2: Wednesday 8PM OR Thursday 7AM
Class 3: Saturday 12PM OR Sunday 10AM
*Foundations begins at the start of the week with Class 1

Article Of The Week:
Make sure to read this article as it applies to everyone!!  Great article out on shoulder mobility and stability.
http://www.marksdailyapple.com/how-to-maintain-shoulder-mobility-and-scapular-stability/#axzz2Ncj01H6L

Video Of The Week:
No Excuses!  Can you really not make it in for your workout??? This video can keep things in perspective:
http://www.youtube.com/watch?feature=player_embedded&v=mEHQ9tzJpYA

Spotlight Athlete Of The Week:
Betsy Gload

How long have you been crossfitting?
I joined S3 in July 2012, so I’ve been crossfitting for about 8 months.

Why do you crossfit?
I played college softball.  This is the first thing since my eligibility ended that makes me feel like an athlete again and really keeps me motivated.

What is the best part of S3?
I absolutely love the workouts, but the people have become just as important to me.  Again, S3 gives me the “team” atmosphere that I have missed so much since college.

What keeps you coming back?
The constant challenges that crossfit provides!  I love learning a new lift or skill and finding ways to improve upon it or make it more efficient. I’m learning to have a strategy and re-learning how to push myself physically and mentally.

What is your favorite gymnastics move?
Kipping Pull-Ups-I love kipping pull-ups as this is a new skill for me and have seen good improvement and that is always exciting.

What is your least favorite gymnastic move?
Handstand Push-Ups-They are so hard.  I recently learned kipping handstand push-ups but haven’t mastered the coordination aspect of them and feel like I’m cheating when I do them.

What is your favorite weightlifting move?
Cleans (power or hang)-I like most of the weightlifting moves since I feel like I’m better at straight strength moves.

What is your least favorite weightlifting move?
Overhead Squat-probably my least favorite.

What is your favorite metabolic conditioning movement?
Rowing-This is a trick question as far as I’m concerned because I don’t like any of them!  Rowing is probably what I mind the least.

What is your least favorite metabolic conditioning movement?
Running-I really, really dislike any run over 200 meters.  ”Only if I’m being chased” has been my approach to running since college.

What is your favorite girl WOD?
Angie-I shred my hands every time I do it (I can’t find a pair of gloves or grips that work for me) but again, the improvement I’ve seen on pull-ups keeps me coming back.

What is your favorite Hero WOD?
DT-I loved it!

What is your least favorite girl WOD?
Elizabeth-I don’t feel like I’ve done a lot of the named WODs but of those I’ve done, Elizabeth was tough because I have to modify the ring dips.

What is your least favorite Hero WOD?
McGhee-tough because of it’s length: 30 minute AMRAP.

What type of WODs do you prefer?
I like them short and sweet with emphasis on strength.

THIS WEEKS WORKOUTS:

Monday
Speed

A) Push Press 5-5-5
B) 8 Rounds:
30 Seconds On/30 Seconds Off Of The Following 3 Stations:
Row (Calories)
Burpees
Wall Balls (20/14)

Purpose: Upper Body Strength/Max Aerobic Power

Tuesday
Strength.Stamina

A) 15 Minutes Of Goat Work:
Work On Skills, Strength, Flexibility, etc.
Don’t Just Stand Around And Do Nothing!
B) 15 Minute AMRAP:
4 Wall Walks
12 Body Weight Deadlifts
48 Double Unders

Purpose: Strength/Muscular Endurance/Aerobic Power

Please do not feed Kong any bananas

A) Thruster: 5 Rep Max
B) “Coe”
10 Rounds:
10 Thrusters (95/65)
10 Ring Push Ups

*Crossfit Benchmark

Purpose: Explosive Power + Strength/ Total Body Muscular Endurance + Aerobic Power

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Thursday
Strength.Speed

A) Pick One Of The Following: (15 Minutes To Complete)
40 Deadhang Chinups
Or
25 Muscle Ups
Or
12 Rope Climbs
B) 24-16-8:
Power Clean (115/85)
KBS (2.0/1.5)

*Rx+=(135/95)

Purpose: Upper Body Pulling Strength/ Short Intense Part B With Emphasis On Explosive Power, Aerobic Power, Technique

Could play Where’s Waldo up in that jam for Erin’s Bon Voyage. GREAT TURNOUT!!!

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00-1:00