Article Of The Week:
Good insight for benefits of strength training for women:
Video Of The Week:
Great video with a good amount of info on squat prep and overhead/snatch mobility work:
Or something a little more entertaining:
Nutrition Tip Of The Week:
Take a look at just how addicting and toxic sugar is to the body:
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).
Great running event to support our troops!:
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:
How long have you been crossfitting?
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?
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:
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
A) Press 5-5-3-3
B) 40 Shoulder 2 Overhead (155/105)
80 Weighted Ab Mat Situps (45/25)
100 Double Unders
Purpose: Strength/Moderate Aerobic Power/Muscular Endurance/Core Strength
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
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)
800 M Run
10 Wall Balls (20/14)
600 M Run
20 Wall Balls (20/14)
400 M Run
30 Wall Balls (20/14)
200 M Run
40 Wall Balls (20/14)
Purpose: Aerobic Sustainability +Aerobic Capacity
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Olympic Lifting Skills: 10:00
Open Gym: 11:00-1:00