Article Of The Week:
What is fascia??? Check out the read below on this huge multi-dimensional connective tissue that covers the entire body:
Video Of The Week:
If you have the time… check out this video! Is high cholesterol and heart disease related after all???:
Nutrition Information Of The Week:
So many misconceptions and myths about food (mostly to make $$$ for certain food industries). Good article that is straight to the point and cuts through all the garbage: http://authoritynutrition.com/top-13-nutrition-lies-that-made-the-world-sick-and-fat/
Updates Of The Week:
Stronger Faster Healthier:
This week at one of our morning classes, Pat from Stronger Faster Healthier was able to present and inform some of our S3 members about many of the SFH products we carry at the gym. We hope the people that were able to talk with Pat were well informed about the importance of using Omega 3 Fish Oil and learned about why we carrying their Grass Fed Whey Proteins as these are of the highest quality on the market. Please do not hesitate to ask or email (eric@crossfitS3.com) with details about these products or about purchasing. Please purchase at the box as we offer a lower price for S3 members and you will not have to pay shipping and handling . If there is a product on the SFH website that we do not have, please do not hesitate ask us to order it for you.
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM. Make sure to register for classes to keep Christine happy .
If you have a Facebook account please make sure to like us to keep up to date with any S3 news, information, pictures, events, articles, results, and much much more!
S3 Member Of The Week:
Why do you Crossfit?
Just about a year ago now, I had sustained another episode of what had become a multi-year cycle of back injuries. Every few months, I’d “tweak” my back. Let me define tweak. You feel a muscle fire and say, “Damn”, then within 5-6 hours you are bent over, contorted, and in pain. You swallow pain killers and muscle relaxers and hobble through your day. I’d tried the medical route and was told, “Your Ranger time and your outdoor lifestyle had taken it’s toll, your back has degenerated, you’ll have to learn to live with it or get surgery, which you should delay as long as possible, because it’s risky and has no guarantees.” I was prescribed pain killers and muscle relaxers which I swallowed for years. I went the chiropractic route as well for “adjustments” and therapeutic massage. I also did frequent stretching I was told would help me “be more flexible.” I’d get better, hit the elliptical at hotels, run trails, go fly fishing, and be functional, albeit full of meds, until I wouldn’t again. It was frustrating. I finally looked at the guy in the mirror, 30 lbs overweight and a shadow of the fit guy who once stood among Rangers and said, “I have to change this cycle.” I wasn’t proud of the guy in the mirror who couldn’t do basic things in life without getting injured. So, I got honest. I pondered for once, that just maybe, it was the extra weight I was carrying and my lack of core strength at the center of my issues. At the very least, it wasn’t helping. I told my massage therapist that week I was looking at Crossfit. She told me “no way, your issues will get worse, I’ve heard bad things.” Luckily, I never listen. I did my foundations classes over the next two weeks. I didn’t have the mobility to even do a back squat. Eric “graduated me”, likely out of pity, and I began. My first WOD was Wittman, I puked. I was hooked. I lost 30 lbs. in my first three months and yes, my back was a little sore for the first few weeks. After that, I was back in the game of life. I NEVER have back issues anymore. Today I feel strong. confident, and alive. Crossfit, as silly as it may sound to outsiders, is the center of my week, it’s also become the center of my friendships.
What is the best part of S3 and why do you keep coming back?
So easy to answer. The people, the coaches, and the owners. The programming is great, I love the challenge, but it’s the people, the friendships, that get me in the car each day.
Crossfit’s secret sauce? To me, three things:
Accountability: If I just commit to one person that I’ll be there tomorrow, I’m nearly 100% certain to make it.
It’s all done for you: Proper warm up, diversified workouts, cool down, coaching, and safety. You just have to do the work.
Just enough competitiveness: It’s not too intense or nasty, but the WOD results board provides just the push you need to work beyond your comfort zone.
How long have you been crossfitting?
1 year this month.
What’s your favorite gymnastic move?
Pull-ups/chin-ups- I am finally starting to get the kip and enjoy seeing them in a workout. It’s an exercise that makes you feel strong!
What is your least favorite gymnastic move?
HSPUs- It’s hard pushing up a Clydesdale. Shout out to the Clydesdale Club! You know who you are…
What is your favorite weightlifting move?
Back Squats and Dead Lifts- Core power lifts that just feel like ROAR.
What is your least favorite weightlifting move?
Really none of them, but if I had to choose, I’d say overhead squats as my shoulder mobility isn’t good, which equals pain.
What is your favorite metabolic conditioning movement?
Box jumps- Even after the “rib incident.”
What’s your least favorite metabolic conditioning movement?
Burpees- No explanation needed. Also, because I do them daily as punishment for being late. They are basically part of my warm up.
What is your favorite girl WOD?
Helen- Great benchmark workout as it involves the entire body, including lungs .
What is your least favorite girl WOD?
Karen- 150 wall balls should be illegal.
What is your favorite Hero WOD?
McGhee- He served in B Co. 3rd Ranger Battalion, which was my home and brotherhood for over three years. He died under the leadership of my friend and old platoon mate, 1SG Rob Phipps on his fourth combat tour. Rob tells an incredible story about this young man’s bravery. Also, I just love to dead lift. Please consider supporting the families and children of fallen Rangers in his honor: http://www.leadthewayfund.org/2010/08/cpl-ryan-c-mcghee/.
What is your least favorite Hero WOD?
Daniel- Cruel mix of cardio, leg, and shoulder agony.
What type of WODs do you prefer?
AMRAPs- They push me the most. I might be a little competitive.
THIS WEEKS WORKOUTS:
Post WOD Round Table
A) Plated Windshield Wipers 8-8-8 (1 Rep= Start At Center, Rotate To Right, Return To Center, Rotate To Left)
B) 4 Rounds:
25 Ball Slams (30/20)
50 Double Unders (Sub= 150 Singles)
400 M Run
*Purpose= Aerobic Capacity+Sustainability/Midline Endurance
A) Build To A Max Of The Following Complex: 1 Push Press + 2 Push Jerk or Split Jerk
Push Press (135/95)
Bar Facing Burpees
*Purpose= Explosive Power+Strength/Muscular Endurance/High Aerobic Power
Great pic Kimbo Slice! Roxanne is a great cheerleader!
A) Front Squat 5-5-5-5
Box Jumps (30/24”)
Buy Out: 1000 M Row
*RX+= KBS (2.0/1.5)
*Purpose: Strength/High Aerobic Power
A) Power Snatch 5-5-5-5
B) 18 Minute AMRAP:
20 Wall Balls (20/14)
15 Hand Release Push Ups
10 Toes 2 Bar
200 M Run
*Purpose: Explosive Power+Technique/Moderate Aerobic Power
It’s a 2 pood.. don’t act like your not impressed
A) Pendlay Rows 4-4-4-4-4
B) 25 Power Cleans (205/135)
C) 4 Rounds:
12 Ring Dips
2 Rope Climbs (Sub=12 Ring Rows)
*Rest 2 Minutes Between B+C*
*Purpose: Strength (Pulling)/Explosive Power+Technique/Gymnasty Strength+Muscular Endurance
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Open Gym: 11:00-1:00