11 August 2013

WEEKLY UPDATE: AUGUST 12TH-AUGUST 18TH

Article Of The Week:
Just a good reminder of why strength training is important for EVERYBODY:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/1005/Ten_Reasons_Everybody_Should_Strength_Train.aspx

Video Of The Week:
Pain in the “SI”!  Let’s get that fixed up.  Thanks Kelly:
http://www.youtube.com/watch?v=BaePO6wQBtk
Or:
Check out Tayls and his “active recovery” workout:
http://www.youtube.com/watch?v=4pPWnR3X3nI

Nutrition Information Of The Week:
Why are processed foods made…$$$$$:
http://www.youtube.com/watch?v=4cpdb78pWl4

 S3 Member Of The Week:
John Neuman

john

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
Why is the sky blue? Why is the grass green? Why do I Crossfit, you ask?!  Because it just makes sense dammit! I am extremely competitive and enjoy tapping into that part of my mind and body.  I figured, after two torn ACL’s, my days of trying to play hoops like LeBron were over, so I stumbled into Crossfit.  I remember seeing Jay at Cast Iron Waffles last summer and overheard him talking with a group of people about Crossfit.  I thought, this sounds cool and hard, but there was no-way I could do it—I’ll just continue my Urban Active and 9rounds membership regimen. The problem was that I actually had to GO in order for any progress to be achieved. After years of struggling to stay motivated about exercise, I decided it was time to break-up with Globo and find a true training program, thanks Crossfit S3 for just being you!

What is the best part of S3 and why do you keep coming back?
I’ve hit up boxes across the US and even had the experience in New Zealand and Australia earlier this year.  S3 gets it…the programming, the coaching, the people, the competition, the air conditioning (oops that was a typo) I meant conditioning…if S3 could only figure out how to provide concierge cold towel service into the business model it would keep me from being a fan hog after a tough WOD.

How long have you been crossfitting?
Started Crossfit in February 2013, soon after I caught “Crossfit Fever” and was hooked!  I started raving to Steph about how I got my ass kicked, but wanted to come back for more and shortly thereafter she joined too.  We have met a lot of cool people and glad I took a chance checking it out.  I have officially said bye-bye to Globo gyms!

What’s your favorite gymnastic move?
Not sure if it’s a gymnastics move or not, but I was recently able to Rx a HSPU. I struggle with any move related to balance, flexibility and core, so that pretty much means I’m not very Gymnasty (heard that term watching the games and figured I would find a way to use it)!  Figuring out how to hand-stand against the wall was enough of a challenge at first, yet now utilizing the kip has been pretty fricking cool.

What is your least favorite gymnastic move?
Rings! I haven’t even built the courage to try a muscle-up yet…saving it for my 1 year mark goal!

What is your favorite weightlifting move?
Power Clean- It’s a bad ass move and really challenges me to execute on form and strength so at least I can compete with the “big boys,” right Sean!?

What is your least favorite weightlifting move?
Overhead squat- Not to bring up my mobility issues again, but I basically suck at trying to hold an empty bar over my head with a wide grip and squat, let alone add weight to it!

What is your favorite metabolic conditioning movement?
I would now say rowing…for me it’s all about zoning out and getting into a rhythm.  If you would have asked me 5 months ago I would have said anything tagged as “metabolic” or “conditioning!”

What’s your least favorite metabolic conditioning movement
I think last week Steve said double-unders and I concur!  It’s like riding a roller coaster, one day I can string a few together and feel like I’m making progress, then the next day I feel like I move like Jagger on Benadryl!

What is your favorite girl Wod?
What’s Crossfit without FRAN…

What is your least favorite girl Wod?
Barbara- Equates to complete exhaustion.  No way around it!

What is your favorite Hero Wod?
Daniel- Not because it’s my favorite, but because it was the first Hero WOD shortly after I came out of foundations and I was like what the F* is this all about (needless to say I failed miserably).  Then we did it again in June and I finished. Yes, I said FINISHED! It took everything I had and my hands paid the ultimate price! If it wasn’t for Keith and Eric in my face, ears, and head, pushing me to finish, I would have given up on the last 50 pull-ups! Thanks boys!

 

 

 

 

 

 

 

 

 

 

What is your least favorite Hero Wod?
Daniel – See above.

What type of Wods do you prefer?
Anything “shoulder” day. I tend to do well competing on those days, so keep ‘em coming Eric!

THIS WEEKS WORKOUTS:

Will You Be My Friend Kettlebell???

Will You Be My Friend Kettlebell???

Monday
Speed

200 Double Unders (Sub= 3 Rounds: 100 Singles + 15 Broad Jumps)
-Rest 3 Minutes-
3 Rounds:
15 Toes 2 Bar
200 M Row
-Rest 3 Minutes-
200 Double Unders (Sub= 3 Rounds: 100 Singles + 25 Lateral DB Hops)
-Rest 3 Minutes-
3 Rounds:
20 Ball Slams
200 M Row

Purpose: Maximum Aerobic Power

Tuesday
Stamina.Strength

A) Strict Press: Build To A 8 Rep Max
B) 12 Minute AMRAP:
6 Push Press (135/95)
9 Power Clean (135/95)
12 Push Ups

Purpose: Strength/Moderate Aerobic Power

Wednesday
Strength.Speed.Stamina

Team Sunday Funday

Team Sunday Funday

A) Back Squat: 6-6-6-6
B) For Time:
12 Deadlifts (185/125)
18 Box Jumps (24/20)
Run 800 M
10 Deadlifts (185/125)
15 Box Jumps (24/20)
Run 400 M
8 Deadlifts (185/125)
12 Box Jumps (24/20)
Run 200 M
6 Deadlifts (185/125)
9 Box Jumps (24/20)
Run 100 M

Purpose: Strength/Moderate Aerobic Power

Thursday
Speed.Strength

A) Work On A Set Of 8 Dead Hang Chin Ups (Take A 2 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 8 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 8 Reps For You, Following Your 8 Reps Do An Additional 2 Reps Of Negative Only Pullups.  Try To Take 5 Full Seconds To Lower Your Body All The Way Down For These 2 Reps.

-Rest 1 Minute After Dead Hang Chin Ups-

5-10 Strict Handstand Pushups
*Scaled Version: Hand Stand Holds For 30-60 Seconds Each Set

-REPEAT THIS SET UP FOR 3 ROUNDS-

B) 3 Rounds:
10 Hang Power Snatch (115/85)
15 Hand-Release Burpees
20 Wall Balls (20/14)

Purpose: Strength/Explosive Power+Aerobic Power

Eric Lotioned Up For This Kettlebell Photo

Friday
Stamina

3 Rounds:
1000 M Row
50 KBS (1.5/1.0)
50 Ab Mat Sit Ups

Purpose: Aerobic Sustainability+Aerobic Capacity/Midline 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

4 August 2013

WEEKLY UPDATE: AUGUST 5TH-AUGUST 11TH

Article Of The Week:
What is Myofascial Release? Make sure it read to understand what it is and how it can improve performance:
http://www.tabatatimes.com/myofascial-release/

Video Of The Week:
It’s all in the hips.  Check out this video to improve any sticking areas in the hips and help improve your hip mobility:
http://www.youtube.com/watch?v=UY31J5BeKrg
Or Take A Look At Billy’s Driveway Workout When He Can’t Make It In For Deadlifts:
http://www.youtube.com/watch?v=xHoOMQB8twg

Nutrition Information Of The Week:
Trans Fats, worst fasts possible!  What about saturated fats??  What about coconut oil??  Take a watch:
http://www.realfarmacy.com/is-coconut-oil-really-healthy/#ERCdg7j8QRwDt3CL.01

Spotlight Member Of The Week:
Steve Mannon

Steve with the 7pm crew

Steve with the 7pm crew

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
Sometimes when I’m in the middle of a WOD, I ask myself the same question, “why the heck am I doing this?” But then I remember how it makes you feel when it’s over, the next day when you feel physically and mentally healthier, and that you just can’t let yourself down. For me, it’s the mental battle to get through each workout giving full effort, not necessarily how many or how fast, just full effort. I’m lazy by nature, so I like the fact that everything is planned and you just need to show up to get the most out of an hour. The variety of the workouts never makes it boring. In some respects there’s that fear of stopping and what it would take to get started again. I appreciate now when working around the house that I don’t need to take a break from the heat (sweating is part of everyday life) or being cautious not to pull a muscle by twisting in a peculiar way. It now allows me to justify that occasional superfluous food or drink that I stick in my gullet, including Saturday’ post-team WOD waffles (thanks Billy and Johanna)!

What is the best part of S3 and why do you keep coming back?
Easily the coaching and the people. No matter how many times we do the lifts, the coaches go over the movements during warm-ups which is great ‘cause for the life of me, I still can’t remember what they are let alone the various tips to keep in mind.  Even though they’ve gone through several sessions by the time they get to our 7:00pm class, they still provide the instruction and individual encouragement as if it were the first class.  They know everyone’s capability and instruct and encourage to the individual, never getting on me for not pushing higher in weight or invoking the old-man scaling factor. The people that go are just great people and really want you to succeed. There’s not a lot of large egos, just healthy competition. Even the athletes that kill each WOD give tips and encouragement. Never once did I feel like I didn’t belong or hear someone make a comment about my inability to do things the way they should be done. People you like to be around and would stop and talk to if you saw them outside the gym. It also helps that S3 is just around the corner from work so I can leave my desk, change and get there in 15 minutes without Jay making me do extra burpees.

How long have you been crossfitting?
I’ve been at it for two years.  Hard to believe, I know, as I am still one of the last ones to finish each WOD.  My son Brett got me started, he kept coercing me to just give it a try. I saw what kind of shape he was in, but I was a bit intimidated by what he said they did thinking there’s no way I could (or wanted to) do all that crap.  He took me to the free workout and coached me through the pains of Foundations.  We’d do the team workout (where he did most of the work). It really was role reversal where son was coaching dad; it’s great when your kids can give you something back in return.  He still keeps tabs on me, asking how I’m doing, and encouraging me to keep it up.

Before I answer these next questions I want to get one thing straight, I have no “favorites.”  Favorites are things that are treated or regarded with special liking. You can have a favorite food, a favorite beer, a favorite sport; but I find it difficult to say that I can have a favorite movement when they all cause pain and anguish. I swear equally at each one of them while they kick my butt (my apologies to those that actually hear me while I’m doing it).

What’s your favorite gymnastic move?
Hate all of them, really. You have to have some upper body strength to do these so they’re all miserable as I have none.  The one I hate the least would have to be toes to bar (or as Brian stated toes to wherever which is exactly my case).

What is your least favorite gymnastic move?
Anything with rings; they should be banned from the gym.

What is your favorite weightlifting move?
Push press- You get to use you legs (but not so much like the squats that kill your legs).

What is your least favorite weightlifting move?
Deadlift-It seems like it should be such an easy movement, right!? I just keep doing them wrong and paying the price the next day (I always feel like Eric should be saying, “What are you some kinda idiot?!” but he just keeps reminding me of the right way to do them.)

What is your favorite metabolic conditioning movement?
I would say a tie between rowing (hey you get to sit) and box jumps (not that I can jump down like Greg).

What’s your least favorite metabolic conditioning movement
Double unders look so effortless to those that do them and makes me wonder why the heck I can’t get them down. Burpees just gas me so there’s no love lost with those.

What is your favorite girl Wod?
Kelly–Running, box jumps and wall balls; this is one I can actually do (all of the others have some element that I am just miserable at).

What is your least favorite girl Wod?
Mary –handstand push-ups, pistol squats, and pull-ups…yeah right, like that will ever happen.

What is your favorite Hero Wod?
Randy (power snatches) and Griff (running) are the only two that I have done as stated (albeit taking forever).  These guys are animals.

What is your least favorite Hero Wod?
The rest of them…lots of scaling on these.

What type of Wods do you prefer?
Ones that are over (favorite two words…”aaand stopp!).” Each type has its pro’s and con’s and they’re all challenging so I just look at the board, swear at Eric for thinking of such a workout, and then get ‘er done.  Afterwards, you thank him and can’t wait for the next day at 7:00; strange isn’t it?

THIS WEEKS WORKOUTS:

At Crossfit S3, the possibility of your head turning into a wall ball….very high!

Monday
Stamina

400 M Run
25 Push Press (95/65)
50 Wallballs (20/14)
100 Double Unders (Sub= 200 Singles + 25 Broad Jumps (6/4′))
50 Wallballs (20/14)
25 Push Press (95/65)
400 M Run

*Purpose: Aerobic Capacity+Aerobic Sustainability/Muscular Endurance

Tuesday
Speed. Strength

A) Find 5 Rep Max Squat Clean (Touch N Go)
B) Row 500 M
15 Toes 2 Bar
40 KBS (2.0/1.5)
15 Toes 2 Bar
Row 500 M

*Purpose: Strength+Power+Explosiveness+Technique/High Aerobic Power

Wednesday
Strength.Stamina.Speed

Make sure your form is always high quality as you are always being watched

Make sure your form is always high quality as you are always being watched

A) Hang Power Snatch 3-3-3-3
B) 3 Rounds: (1 Minute On/Off At Each Station)
Max Effort KB Snatch R (1.5/1.0)
Max Effort KB Snatch L (1.5/1.0)
Max Effort Box Over Jumps (24/20)
Max Effort Ball Slams (30/20)

*Purpose: Explosive Power+Technique/ High Aerobic Power/ Test Recovery

Thursday
Stamina.Speed

A) “Death By 10 Meters”
-10 Minute Recovery Between A+B-
B) 100 Burpees For Time

*Purpose: Aerobic Capacity and Aerobic Sustainability

Friday
Strength

“Crossfit Total”
Deadlift 1-1-1
Press 1-1-1
Squat 1-1-1

*Purpose: Strength!

Anna

Anna has such good form if you need any help on KB Swings you can ask her… Dean

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

28 July 2013

WEEKLY UPDATE: JULY 29TH-AUGUST 4TH

Article Of The Week
Fixing the dreaded lower back tightness that arises:
http://www.theboxmag.com/crossfit-workouts/fixing-and-preventing-pain-in-the-lower-back/

Video Of The Week
Good video on mobility prep work to help with hip impingement and tight ankles.  Thanks again Kelly:
http://www.youtube.com/watch?v=7j8GIxCAcMY
Or:
Ryan Noble has a tutorial below on muscle up training:
http://www.youtube.com/watch?v=wyRuq91KriM

Nutrition Information Of The Week
Buy local!  Especially with these foods:
http://www.alternet.org/food/three-foods-big-agriculture-has-stripped-nutrients

Spotlight Member Of The Week
Brian Williams

Brian W

 

 

 

 

 

 

 

 

Why do you Crossfit?
I’ve always been a little extreme when it comes to working out and Crossfit provides the opportunity for me to effectively abuse my body. I like the combination of the group workouts, coaching and the competitive nature of the workouts, together those things motivate me to work hard and push myself to the limit. I also like the way Crossfit makes me look and feel. No other workout has provided the type of results that Crossfit has.

What is the best part of S3 and why do you keep coming back?
I like the coaching. Eric and the guys do a great job teaching technique and motivating the group. I like the community. I’ve met a lot of great people there and you know what they say “misery loves company”. It’s also nice because it’s close to home and work.

How long have you been crossfitting?
Almost 2 years.

What’s your favorite gymnastic move?
I don’t really do any of the gymnastic moves well but from a workout standpoint I would say pullups because it works so much of your back and arms. I also like toes to bar or sometimes referred to as “toes to anywhere” ;-).

What is your least favorite gymnastic move?
Handstand push ups- It’s just wrong to do anything upside down.

What is your favorite weightlifting move?
Back squats- It’s one of my stronger lifts and squats are obviously one of those movements that recur so often in the workouts.

What is your least favorite weightlifting move?
Snatch- It’s such a technical lift I struggle with form.

What is your favorite metabolic conditioning movement?
Running! I like to run, backwards, forwards, up hill, down hill, with a slam ball without a slam ball, while eating green eggs and ham…I like it all.

What’s your least favorite metabolic conditioning movement
Double unders- You’d think after 2 years I’d have them but NO. I have no rhythm.

What is your favorite girl Wod?
Helen- 3 Rds: 400m 21 Kb Swings, 12 pullups. Except for the pullups, I almost Rx it.

What is your least favorite girl Wod?
Fran- I know it’s THE Crossfit benchmark but she is SO painful.

What is your favorite Hero Wod?
Griff- (see favorite metabolic movement above).

What is your least favorite Hero Wod?
Whitten- I can’t say that Whitten is my least favorite but of the few I’ve done it’s the only one that makes me shutter.

What type of Wods to you prefer?
I like chippers or WODs that incorporate light to moderate weight and lots of metabolic conditioning.

THIS WEEKS WORKOUTS:

Monday
Strength

IMG_4359[1]

Nice little armpit lather Dean 

A) Front Squat 3-2-1-1
B) 10 Minute AMRAP:
30 Reps Thrusters (95/65)
Then: 30 Reps Thrusters (135/95)
Then: Max Effort Thrusters (155/105) With Remaining Time
-Rest 3 Minutes Between B+C-
C) 75 V-Ups

*Purpose: Strength/Midline Strength & Stability

Tuesday
Speed.Stamina

A) Find 1 Rep Max Push Press
B) 3 Rounds:
800 M Run
20 Push Press (95/65)
20 KBS (1.5/1.0)
-Rest 3 Minutes Between Rounds-

*Purpose: Strength & Explosive Power/Aerobic Sustainability

Wednesday
Stamina.Speed.Strength

On the famous “Rocky” stair climb

A) Deadlift: Find Your 2 Rep Max
B) 5 Rounds:
8 Power Clean (135/95)
12 Box Jumps (24/20)
Buy Out: 30 Bar Facing Burpees

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

Thursday
Stamina.Strength

A) 3 Rounds:
10 Dead Hang ChinUps
12 Ring Dips
-Rest 1 Minute Between A+B-
B) 3 Rounds:
5 Wall Walks
20 Push Ups
-Rest 1 Minute Between B+C-
C) 3 Rounds:
75 Double Unders (Sub= 100 singles + 20 Jumping Knee Tucks)
20 Knees To Elbows (RX+= Toes To Bar)

*Purpose: Strength/Muscular Endurance/IWT Training

IMG_4267[3]

Synchronized Wallballs…. Engage

Friday
Speed

4 Rounds:
200 M Row
15 Burpees
Rest 2 Minutes
200 M Run
25 WallBalls (20/14)
Rest 2 Minutes

*Purpose: Aerobic Capacity & Sustainability

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Foundations: 12:00

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

21 July 2013

WEEKLY UPDATE: JULY 22ND-JULY 28TH

Article Of The Week:
Great article with a list of insights on some facts and lies in regards to training, nutrition and health:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/1029/Thirteen_Training_Nutrition_Facts_We_All_Agree_OnA.aspx

Video Of The Week:
Time for a little calf smashing in this weeks mobility piece.  Thanks Kelly!:
http://www.youtube.com/watch?v=dDWchJ-Td9M
Or:
Don’t be a victim.  Train safe or you might end up in this section:
http://www.youtube.com/watch?v=OVyJwu5Igwg

Nutrition Information Of The Week:

A simple little tutorial on sugar and carbohydrates:
http://eattoperform.com/2012/01/05/carbohydrates-part-1-a-sugar-tutorial/

Spotlight Member Of The Week:
Kelly Stratton

Kelly

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
I was looking for something different. My neighbor had been talking about something called Crossfit but I didn’t really understand what it was. I passed by a little sign that said Crossfit  one day and arranged to come in and observe a WOD because I could not come in for the Free Intro Workout.  I watched all of these crazy people doing all of these crazy exercises and I couldn’t sign up fast enough! All of the variation on a daily basis and even within the WOD’s keeps you engaged and coming back. Some days just finishing a WOD is an accomplishment.

What is the best part of S3 and why do you keep coming back?
Of course the community aspect and atmosphere of S3 along with the outstanding trainers and programming each week.  You never know what the workout may bring. It may not look like much on the whiteboard…..and then the WOD turn’s out to just be brutal.

How long have you been crossfitting?
3 years.

What’s your favorite gymnastic move?
Pull-ups- It is a skill that took me a long time to get accomplish. It is just cool to be able to do them and it makes me feel strong. I also really like hand stand push-ups.

What is your least favorite gymnastic move?
Anything with rings….pulling, rowing, dipping = awful!

What is your favorite weightlifting move?
Power cleans for sure. They are just fun!

What is your least favorite weightlifting move?
Deadlifts- especially if heavy, they really wear me out!

What is your favorite metabolic conditioning movement?
Double Unders- This is another skill that took me a long time to really get consistently but I can usually make up time in a WOD to offset things that I am slower at …..like running.

What’s your least favorite metabolic conditioning movement
Running…. It is my nemesis.

What is your least favorite girl Wod?
Nancy- I like the heavy overhead squats but all the running….

What is your least favorite girl Wod?
Angie- Just good old fashioned body weight movements… 100 of each that’s all.

What is your favorite Hero Wod?
Randy- 75 power snatches for time.

What is your least favorite Hero Wod?
Griff- Running forward is bad enough…. but backwards too??

What type of Wods to you prefer
I like WOD’s that look long and ugly and have a good mix of different types of movements. The one’s where you are a little nervous before you start but feel awesome when it is over.

THIS WEEKS WORKOUTS:

This is how the 10AM Rolls!

Monday
Speed

3 Rounds:
2 Minute AMRAP:
Run 200 M With Remaining Time Max Effort Wall Balls (20/14)
Rest 1 Minute
2 Minute AMRAP:
20 Burpees With Remaining Time Max Effort Box Over Jumps (24/20)
Rest 1 Minute
2 Minute AMRAP:
Power Snatch (75/55)
Rest 1 Minute

Tuesday
Strength.Stamina

A) Front Squat 2-2-2-2
B) 3 Rounds:
15 Handstand Pushups
25 KBS (2.0/1.5)
50 Double Unders (Sub = 150 Singles)

Hi Ian!

Wednesday
Stamina.Speed.Strength

A) Build To A 3 Rep Max Push Press
B) Build To A 1 Rep Max Push Jerk/Split Jerk
C) 4 Rounds:
12 Push Press (115/85)
10 KB Snatch/Arm (1.5/1.0)
200 M Run

Thursday
Speed.Strength

A) Deadlift 3-3-2-2
B) 4 Rounds:
6 Deadlifts (275/185)
10 Toes 2 Bar
-Rest Exactly 2 Minutes Between B+C-
C) 4 Rounds:
6 Power Clean (155/105)
10 Pullups

Sean tried to fly… didn’t make it far ;)

Friday
Stamina

21-18-15-12-9-6-3
Thrusters (75/55)
Push Ups
*Finish Each Numbered Round With a 250 M Row

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Foundations: 12:00

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

12 July 2013

WEEKLY UPDATE: JULY 15TH-JULY 21ST

Article Of The Week:
This week a huge national story broke about the linkage of increase risk of prostate cancer with a high intake of omega 3 fatty acids.  Please do not be confused about the media hype to stay away from omega-3 fatty acids either through diet or supplementation.  Below is an article that has some insight into the study with additional resources provided in the article.
http://www.sfh.com/blog/1/post/56

Video Of The Week:
Grab your pain ball and get ready for this week’s mobility video:
http://www.youtube.com/watch?v=avwnOG6OsYg
Or check this cool motivational speech montage linked with Crossfit pictures while you are performing your mobility work:
http://www.youtube.com/watch?v=0K6CJaim90w

Nutrition Information Of The Week:
All wheat is not created equal!  Why what you think is wheat isn’t really even wheat but a genetically modified version of wheat and the myriad of side effects consumption puts on our body systems:
http://www.realfarmacy.com/why-80-of-people-worldwide-will-soon-stop-eating-wheat/

Update Of The Week:
For any product purchases (fish oil, protein, shirts, etc.) please make sure to sign out what you have purchased on the clipboard next to the office door so we can insure that we meet all of our product needs to our members.  Thank You!!

Spotlight Member Of The Week:
Dean Buttrey

Dean loves him some CrossfitS3…. can’t you tell!

 

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
Over the years I have tried many different things to stay healthy.  I have tried P90X, Insanity, trained for a mini triathlon, trained for a half marathon, but became bored quickly.  I used to play basketball with Adam Calder.  He never seemed to get tired and I was always out of breath.  He told me about Crossfit and I was hooked just hearing about it.  Went to one class and never stopped coming back.  I would like to give a shout out to Adam.  I am getting up there in age and it gets harder and harder to keep weight off and try to keep my body looking like it is not falling apart.  Crossfit is exactly what I needed.

What is the best part of S3 and why do you keep coming back?
For sure it is the people at S3.  I like working out and competing with everyone and the trainers are the best around.  I travel and have been to a few CF boxes and  have yet liked one over S3.  Sean has done an amazing job since taking over.  I also like the workouts that Eric puts together.  You feel such an accomplishment when you are done.  Before joining, I would have called someone crazy if they would have told me I would be doing 100 pull-ups in a workout.

How long have you been crossfitting?
A year and a half.

What’s your favorite gymnastic move?
Muscle ups-Just kidding.  Never came close to doing one.  I would have to say Ring dips.  Not sure why, but one of the things I can do well.

What is your least favorite gymnastic move?,
Hand stand push ups-It took me a while to get into the position to attempt one.  I kept falling down.

What is your favorite weightlifting move?
Push Press- The form is easier then the other weightlifting moves

What is your least favorite weightlifting move?
Overhead squats-I am one of the most non-flexible people so that move is uncomfortable for me.

What is your favorite metabolic conditioning movement?
Double Unders-It is a big advantage once you get them down.  Now I am so use to double unders that singles are difficult.

What’s your least favorite metabolic conditioning movement?
Burpees-Not that they are hard, but once I get to the ground, I do not want to get up.

What’s your favorite girl wod?
Angie –Hard workout, but a huge accomplishment when you are done.

What is your least favorite girl wod?
Karen–150 of one thing kills me.

What is your favorite Hero wod?
Danny–I can actually RX that one.

What is your least favorite Hero WOD?
Josh–I would never be able to do the overhead squat weight.

What type of wods do you prefer?
Anything without a bar unless it is lighter or medium weight.  If I ever get the form down on some of these bar workouts, I may enjoy them more.  As much as I hate seeing the longer WODs when I walk in, I feel good when I am done with them.  I like the Saturday WODs because it is fun to partner with someone and split the workout.

THIS WEEKS WORKOUTS:

Speedy Pete!

Monday
Stamina

10 Minute AMRAP:
Row (For Calories)
-Rest 3 Minutes-
8 Minute AMRAP:
20 KBS (1.5/1.0)
15 Power Clean (95/65)
-Rest 3 Minutes-
6 Minute AMRAP:
20 Wall Balls (20/14)
15 Hand Release Push Ups

*Purpose= Aerobic Capacity+ Aerobic Sustainability+Moderate Aerobic Power

Tuesday
Speed.Strength

A) Deadlift 3-3-3-3
B) 4 Rounds:
9 Deadlift (255/175)
75 Double Unders (Sub For Double Unders= 100 singles+25 Barbell Lateral Hops)

*Purpose= Total Body Strength/Strength + High Aerobic Power

Do some work posers!!!

Wednesday
Strength.Speed.Stamina

A) Front Squat 3-3-2-2
B) “Jackie”
1000 M Row
50 Thrusters (45/35)
30 Pullups

*Compare To 3/6/2013
*Purpose: Strength/ High Aerobic Power

Thursday
Speed.Stamina

A) Build Up To The Follow Snatch Complex:
1 Hang Power Snatch + 1 Power Snatch (Link Reps)
B) 6 Rounds:
12 Box Jumps (24/20)
10 Burpees
8 Hang Power Snatch (75/55)
200 M Run

*Purpose: Strength+Explosive Power+Technique/Aerobic Sustainability

IMG_4268[2]

Now that’s where your wall ball depth should always be

Friday
Strength

A) Find Your 2 Rep Push Jerk/Split Jerk
B) 5 Rounds:
5 Push Jerk (185/125)
10 Ring Dips
15 Ab Mat Situps
Rest 1 Minute Between Rounds

*Purpose: Strength+Explosiveness+Technique/ Gymnastic Strength+Core Strength+Explosive Strength

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Foundations: 12:00

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

7 July 2013

WEEKLY UPDATE: JULY 8TH-JULY14TH

Article Of The Week:
Straightforward article with tips on optimizing your health:
http://www.realfarmacy.com/top-12-strategies-for-optimizing-your-health/

Video Of The Week:
Unglue those tight hammies!
http://www.youtube.com/watch?v=VQtwaPoK-UM
Or try to match these great feats:
http://www.youtube.com/watch?v=UWxYsoYNIts

Nutrition Information Of The Week:
Good food guide from A to Z on foods that you should be eating:
http://greatist.com/health/superfoods-a-to-z

Spotlight Member Of The Week:
Jay Dzurka

jay d

 

 

 

 

 

 

Why do you crossfit?
I crossfit for a number of reasons:
– To maintain a healthy lifestyle. I am probably in the best shape of my life since my college days of playing rugby.  I wish I had crossfit back then.
– It is a great stress outlet.  Nothing like a tough WOD after a long day of work.
– Keeps my competitive nature in check.  I played sports my entire life and this is a great way to remind me of those glory days.
– Each of the WOD’s test your physical and mental abilities.
– The choice of gear for people in workouts.  From the high socks, football gloves, 5 shirt workouts, Rambo headgear, lululemon, and crossfit tees. I love the gear!  I am waiting for the day someone comes in with face paint on :)
– To get a six pack like Rich Froning.   Probably should eliminate the six pack of bud light on the weekends.
– To continue my sponsorship with Under Armour.

What is the best part of S3 and why do you keep coming back?
It is a fun atmosphere with great people!  Nothing better than making fun of Eric’s Back to Future Life Jacket and then having him kick your butt and no rep you in a WOD.   Every day is a challenge and S3 makes that fun and painful at the same time.

marty-mcfly

 

 

 

 

 

 

 

 

 

 

How long have you been crossfitting?
A little over 2 years.

What’s your favorite gymnastic move?
Pull ups- It took me a little while to master the kip and when I started crossfit pull ups were definitely a weakness of mine.

What is your least favorite gymnastic move?,
Rope Climbs- I just have not figured out this movement.  I try to use just my arms and that makes it very difficult.  Need to practice.

What is your favorite weightlifting move?
Overhead Squats- This was a new movement to me when I joined crossfit and once I figured out the technique I really enjoyed them.  It gives you a total body workout.

What is your least favorite weightlifting move?
Cleans- When we get into heavy weight my technique goes to crap and it takes a toll on me.

What is your favorite metabolic conditioning movement?
It would have to be between running and burpees.  I also enjoy giving out burpees to people when they are late :)

What’s your least favorite metabolic conditioning movement?
Rowing and Double Unders- Having t-rex arms and short legs is not beneficial to rowing.  It just kills me in a workout and is a lung burner.  As for Double Unders, I just can’t figure them out and it pisses me off.  I guess I didn’t jump rope enough as a child.

What’s your favorite girl wod?
Fran- I used to hate this one but it has great intensity and you leave the gym with nothing left!

What is your least favorite girl wod?
Isabel- The snatch at 135 lbs is pretty challenging.

What is your favorite Hero wod?
Griff- Running forwards and backwards for a 1.5 miles reminds me of a long football practice.

What is your least favorite Hero WOD?
Badger-I have done this workout once and it absolutely sucked.  The squat clean takes its toll on your legs.

What type of wods to you prefer?
I enjoy the workouts that have a light/medium weightlifting movement and a metabolic conditioning aspect. Overhead Squats and running would be my ideal workout.   Much rather do a workout that has a number of rounds or set number of reps vs AMRAP’s as you have a finish line in site.

THIS WEEKS WORKOUTS:

MondayIMG_4177
Strength

A) Press Complexes:
Build To A 3 Rep Push Jerk/Split Jerk Max
B) 12 Minute AMRAP:
35 V-Ups
35 Ring Rows
35 Hand Stand Push Ups
With Remaining Time Max Effort Push Press (115/85)

*RX+= Dead Hang Pullups+Push Press (155/105)

Tuesday
Stamina.Speed

A) Deadlift 5-5-3-3
B) 5 Rounds:
7 Deadlifts (225/155)
14 Burpees
300 M Row

WednesdayIMG_4231[1]
Speed.Strength.Stamina

A) Front Squat 3-3-3-3
B) 35-25-15
KBS (2.0/1.5)
Wall Balls (20/14)
Toes 2 Bar

Thursday
Strength.Stamina

A) Find 3 Rep Squat Snatch Max (Link All Reps)
B) 8 Rounds:
10 Overhead Squats (95/65)
10 Hand-Release Pushups

Friday
Speed

3 Rounds:
400 M Run
15 Box Jumps (24/20)
Rest 2 Minutes
75 Double UndersIMG_4010
200 M Run
Rest 2 Minutes
*Sub 100 Singles+30 Lateral DB Hops

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Foundations: 12:00

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

30 June 2013

WEEKLY UPDATE: JULY 1ST- JULY 7TH

Article Of The Week:
Insightful article on why squats are important and why we do so many of them all the time!:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/908/Six_Reasons_Everyone_Should_Do_Squats.aspx

Video Of The Week:
The wretched tight hips, psoas, and hip flexors and ways to open up tightness in these areas:
http://www.youtube.com/watch?v=Xcx9P5KFNk8
Or check out these beauties:
http://www.youtube.com/watch?v=2BqEIkF9DRM

Nutrition Information Of The Week:
Harmful side effects of sugar consumption:
http://m.popsci.com/science/article/2013-03/9-reasons-avoid-sugar-if-your-life-depended-it

Updates:
We will be open for only 3 hours this upcoming Thursday July 4th at 8 am/9 am/ 10 am.  Thank you and hope everyone has a great, safe holiday!
Thank you members for all that you do!
-S3 Staff

Spotlight Athlete Of The Week:
Johana Troutman

IMG_4061[1]

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
I started Crossfit because I wanted to get rid of my muffin top and ultimately just wanted to get into better shape.  Now I just go, even when I’m terrified, simply because it’s such a part of my daily life.  I love the physical and mental challenge of the workouts and really enjoy the all around sense of well being it brings.

What is the best part of S3 and why do you keep coming back?
The best part of S3 is definitely a tie between the amazing workouts and the great atmosphere made up by all the awesome people there.  I keep on coming back because between Crossfit and conditioning, there is always a great workout in store.  I also always look forward to working out with my friends and suffering alongside them :).

How long have you been crossfitting?
In November it will be three years.

What’s your favorite gymnastic move?
Pull-ups- Even though I cannot do them very well yet,  I am bound and determined to string them together one day!

What is your least favorite gymnastic move?
Anything with a handstand in it- I have this irrational fear of going over and falling flat on my face…so much so that I’ve never even been brave enough to do a cartwheel :(.  Maybe I’ll practice cartwheels at the next open gym!

What is your favorite weightlifting move?
Front squat- It’s so good for your legs and tush.

What is your least favorite weightlifting move?
Without a doubt the thruster!-  It is a life-sucking demon and I hate it with a passion.

What is your favorite metabolic conditioning movement?
Double Unders of course!-  I love them because I can actually do them :).  Plus, they are great for the part of your arm that jiggles in an embarrassing kind of way when you wave at someone.

What’s your least favorite metabolic conditioning movement?
Rowing for sure!-  It’s just not good for short people and it just feels like it sucks the life out of you.

What is your least favorite girl Wod?
Tie between Angie/Annie- I like Angie because it’s long and more like conditioning class.  I like Annie because I love double unders and sit ups.

What is your least favorite girl Wod?
Fran- Because of all the awful thrusters!

What is your favorite Hero Wod?
Griff- Because of all the running :).

What type of Wods to you prefer?
I really like the long ones because they are both great for your body and mind.  This is probably why I love the conditioning classes so much. Thank you guys for keeping them despite all the recent changes!!!

THIS WEEKS WORKOUTS:

MondayIMG_4068[1]
Speed

A) Pressing Complex: Build To A Heavy Complex
2 Push Press + 1 Push Jerk/Split Jerk
B) 3 Rounds:
12 Push Press (95/65)
40 Double Unders (Sub= 60 Singles + 20 Lateral Bar Hops)
*Rest 2 Minutes Exactly Between B+C*
C) 5 Rounds:
8 Thruster (95/65)
15 Toes To Bar

Tuesday
Stamina.Strength

A) Deadlift 5-5-5-5
B) 3 Rounds:
3 Minute AMRAP:
Max Effort Row (Calories)
2 Minute AMRAP:
Max Effort HSPU (Sub=Wall Walks)
1 Minute AMRAP:
Max Effort Deadlift (185/125)
Rest 2 Minutes Between Rounds

WednesdayIMG_4180[1]
Strength.Speed.Stamina

A) Front Squat 5-5-3-3
B) 20-16-12-8-4
Power Snatch (95/65)
Hand-Release Burpees

*RX+= (115/85)

Thursday
Strength.Speed

A) 5-3-3 Hang Power Clean
B) 6 2 Minute AMRAP’s:
Run 200 M
Max Effort Power Cleans (135/95) With Remaining Time

*Cros3fit Benchmark (Compare To 2/14/2013)

FridayIMG_4204[1]
Stamina

6 Rounds:
20 Air Squats
15 KBS (1.5/1.0)
10 Box Jumps (24/20)
Then:
800 M Run Buy Out

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Running Skills: 11:00
Foundations: 12:00

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

 

23 June 2013

WEEKLY UPDATE: JUNE 24TH-JUNE 30TH

Article Of The Week:
If anyone is interested in a local competition for a great cause, check out the link below.  It would be great to get a good number of people together for this event to represent the cause and S3:
http://crossfit_for_hopecharlotte_edition.charityhappenings.org/

Video Of The Week:
Hip opening mobility work to help improve relationship with the deadlift:
http://www.youtube.com/watch?v=HomJymq0VZE
Or maybe this might be a little more entertaining:
http://www.youtube.com/watch?v=_-91_iXATY8

Nutrition Information Of The Week:
It’s amazing some of the foods items people consume here in the U.S. that are banned in many countries:
http://www.buzzfeed.com/ashleyperez/8-foods-we-eat-in-the-us-that-are-banned-in-other-countries

Team WOD 1 Year Acquisition WOD Celebration + Pool Party 
Time to celebrate Crossfit S3 and its members!  On June 29th (Next Saturday) a special team WOD will be held in the morning and a pool party will be held at the Conneen residence (7908 Stonehaven Drive, Waxhaw North Carolina 28173) later that afternoon from 4pm-7pm.  Please make sure to register for class as the 8:30/9:30 will be busy and we have a great WOD planned for everyone. Food will be provided at the party and any side dishes brought would definitely be appreciated. Also adult beverages will be limited so if you are extra thirsty, BYOB. The party will be kid friendly as well. Hope everyone will be able join!

Spotlight Athlete Of The Week:
Billy Troutman

IMG_0088

 

 

 

 

 

 

 

 

Why do you crossfit?
There are many reasons, but here are just a few that come to mind first.
-I have 14 years on my wife and to have at least a chance of keeping up with her…I am forced to crossfit.
-I prefer the feeling of being in shape and having unrestricted pain free mobility.
-There are still many things that I have not done like kite surfing and snow boarding…and then there are the things that I would like to continue doing, and the only way to have a chance is to keep myself in shape.
-Crossfit is a fantastic stress outlet.  When I first started in late 2011, it took a lot of effort for me to go to crossfit, especially after a stressful day at work. I soon discovered that once the WOD begins, focus shifts to just getting through the workout.  Memory of the events that made my day stressful are still there, but I no longer have the feeling of stress in my body.

What is the best part of S3 and why do you keep coming back?
Great owners, staff, friends, and members. The Workout of the Day is genius…I like not having to make up my own workout.

How long have you been crossfitting?
I started Crossfit in November 2011.

What’s your favorite gymnastic move?
Pull ups- When I first started crossfit, I could not even do one.

What is your least favorite gymnastic move?
Handstand pushups- I hate them! They give me a headache!

What is your favorite weightlifting move?
Thrusters- Though I hate the thruster, it’s my favorite because it seems to be the best all-in-one exercise.

What is your least favorite weightlifting move?
Deadlifts- I go to FlyWheel anytime I see them, even though I know I will catch sh&* from Eric the next day!

What is your favorite metabolic conditioning movement?
Rowing- Even though I hate Rowing, I love it because it’s a total body workout.

What’s your least favorite metabolic conditioning movement?
Double Unders- I absolutely hate double-unders, and the fact that the penalty for not being able to do them is to do tuck jumps…which I hate even worse.

What’s your favorite girl wod?
Angie- I like the longer workouts that involve only body weight.

What is your least favorite girl wod?
I don’t have a least favorite…I like ALL the girls!

What is your favorite Hero wod?
Daniel- It’s a long workout with lots of pull ups, running, and thrusters.

What type of wods to you prefer?
I like the long burners where there is a gut check…you’re asking yourself what am I doing here?

THIS WEEKS WORKOUTS:

IMG_3996[1]

Very comfortable position for rowing

Monday
Stamina

75 Pushups
75 Wallballs (20/14)
250 Double Unders (Sub=10 Rounds: 50 Singles+10 Jumping Knee Tucks)
1600 M Run (Yes That’s A Mile)

*Purpose: Muscular Endurance (Legs/Core/Upper Body)/Aerobic Capacity/Aerobic Sustainability

Tuesday
Speed.Strength

A) Build To A 8 Rep Deadlift Max (Touch and Go Reps)
B) For Time:
25 Box Jumps (30/24)
10 Power Clean (155/105)
20 Box Jumps (30/24)
10 Power Clean (155/105)
15 Box Jumps (30/24)
10 Power Clean (155/105)

*Purpose: Strength/Explosiveness+Power+Technique

IMG_3994[1]

Look at that little cute sweat angel

Wednesday
Strength.Speed.Stamina

A) Press Complex:
Build To A Heavy Complex 1 Strict Press+2 Push Press+2 Push Jerk (Link All Reps)
B) 12 Minute AMRAP:
6 Deadhang  ChinUps
12 Push Press (115/85)
25 Ball Slams (30/20)

*Purpose: Strength+Explosive Strength/Aerobic Power/Muscular Endurance (Legs)
*Rx+= Push Press (135/95)

Thursday
Speed.Stamina

A) Build To A 1 Rep Max Power Snatch
B) For Time:
30 Hand Release Burpees
40 Power Snatch (95/65)
50 KBS (1.5/1.0)
750 M Row

*Purpose: Explosive Power+Strength+Technique/Aerobic Power/Aerobic Capacity

IMG_4020[1]

A/C Hogs!

Friday
Strength

A) Front Squat 5-5-5
B) 4 Rounds:
3 Front Squats (Use Weight Found In A)
15 Ring Dips
15 Ring Rows
Rest 1 Minute Between Rounds

*Purpose: Strength(Leg/Core/Upper Body Gymnastic)

Saturday
Team Wod: 8:30+9:30
Running Skills: 10:00
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Foundations: 12:00

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

15 June 2013

WEEKLY UPDATE: JUNE 17TH-JUNE 23RD

Article Of The Week:
Good Q&A article with noted Olympic Weightlifting coach Glenn Pendlay.  Great insight on why explosive lifts (Olympic Lifts) are so important:
http://www.t-nation.com/free_online_article/most_recent/too_much_muscle_the_glenn_pendlay_secret

Video Of The Week:
Crummy hip and psoas tightness is no fun!  Grab a lacrosse ball, bite your lip and check out this video:
http://www.youtube.com/watch?feature=player_embedded&v=H4nWPeyDfNM
Or be thankful there are no atlas stones this week:
http://www.youtube.com/watch?v=f_iS5hmSQBs

Nutrition Information Of The Week:
Pretty straightforward, basic facts that you can’t go wrong with.  Don’t over think it!:
http://authoritynutrition.com/top-10-nutrition-facts/

Spotlight Athlete Of The Week:
Jenny Dehner

IMG_3615[1]

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
I started crossfit because my twin sister wouldn’t stop talking about how awesome it is! I was getting bored with my treadmill workouts and couldn’t seem to make any progress, so knew I needed to change things up a bit. At first, I thought my sister was crazy, but when she finally convinced me to give it a try and I came to S3, I realized it was probably the best thing ever.

What is the best part of S3 and why do you keep coming back?
I keep coming back because I love the challenge of a difficult workout and how great it feels to finish. Crossfit is the place where I can leave all my real-life stress behind and just lift something heavy. I like to look back and realize how far I’ve come since my first WOD and I enjoy seeing my fellow crossfitters and coaches at each workout!

How long have you been crossfitting?
I started with the foundations course in October 2012, so I’ve been crossfitting for just about 8 months.

What’s your favorite gymnastic move?
I’d have to say pull-ups are my favorite gymnastic move. I’m determined to be able to do them without any help from a band one day!

What is your least favorite gymnastic move?
I’m not a big fan of anything handstand!

What is your favorite weightlifting move?
My favorite weightlifting moves are hang power cleans and the push press.

What is your least favorite weightlifting move?
Overhead squats and strict presses are so hard!

What is your favorite metabolic conditioning movement?
I love the rhythm you can get into with kettle bell swings and I always like a running WOD.

What’s your least favorite metabolic conditioning movement?
I am not a huge fan of rowing and, I’ll say it for everyone – BURPEES!

What’s your favorite girl wod?
Although I haven’t done this one yet, Helen looks like my kind of lady. She’s got all my favorite moves.

What is your least favorite girl wod?
Fran!

What is your favorite Hero wod?
I like DT. This WOD has shown me how much progress I’ve really made. Between the first time I completed this WOD in early December and the second time in late January, I was able to add weight and shave off about 4.5 minutes of time (:

What type of wods to you prefer?
I like the longer WODs that are made up of multiple rounds for time. I love grabbing a pile of chips to keep track and finally getting to the last one!

THIS WEEKS WORKOUTS:

IMG_3925[1]

Neuman after the warmup

Monday
Strength

A) Build To A 1 Rep Push Jerk Max
B) 3 Reps Push Jerk @ 80% Of 1 Rep Max Every Minute On The Minute For 6 Minutes
C) 8 Minute AMRAP:
10 Push Press (135/95)
15 Bar Facing Burpees

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

Tuesday
Stamina.Speed

A) Level Testing
B) For Time:
400 M Run
20 Overhead Walking Plate Lunges Per Leg (45/25)
40 Pullups
60 Ab Mat Situps
80 KBS (1.5/1.0)
400 M Run

*Purpose: Aerobic Power/Muscular Endurance

IMG_3927[1]

Synchronized kipping is the next team sport

Wednesday
Strength.Speed.Stamina

A) Front Squat  6-6-6-6
B) 2 Minute AMRAP: Bodyweight Deadlifts
Rest 1 Minute
Then:
Tabata Mahsup: Wall Balls (20/14) &  Burpees
Rest 1 Minute
Then:
2 Minute AMRAP: Bodyweight Deadlifts

*Purpose: Strength/Aerobic Sustainability and Capacity
*Tabata Mashup= Switching Back And Forth For 8 Minutes Between 2 Exercises
*Tabata = 20 Seconds Work/10 Seconds Rest
*Scoring Is Based On Lowest Rep Total In A 20 Second Round
*Score Burpees & Wall Balls Seperately

Tabata Method :
A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min).  Also, only the Tabata group had gained anaerobic capacity benefits.

Thursday
Strength.Stamina

3 Rounds:
9 Power Cleans (185/125)
30 Double Unders
Rest 1 Minute Between Rounds
Then:
75 Ball Blams (30/20)
50 Box Jumps (24/20″)
Rest 2 Minutes
Then:
3 Rounds:
10 Dead Hang Pullups
15 Plyo Plate Pushups

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

IMG_3926[1]

Jay and his “Titanic tilting” push press

Friday
Speed

MAX EFFORT 250 M Row
Rest 4 Minutes
MAX EFFORT 200 M Run
Rest 4 Minutes
MAX EFFORT 500 M Row
Rest 6 Minutes
MAX EFFORT 400 M Run
Rest 6 Minutes
MAX EFFORT 750 M Row
Rest 8 Minutes
MAX EFFORT 800 M Run

*Purpose:  Mainly Anaerobic Lactate Threshold/Aerobic Capcity

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Running Skills: 11:00
Foundations: 12:00

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

8 June 2013

WEEKLY UPDATE: JUNE 10TH-JUNE 16TH

Article Of The Week:
Great insight and details that can help your approach to the O-lifts:
http://library.crossfit.com/free/pdf/CFJ_Coach_Vaughn.pdf

Video Of The Week:
Good couple mobility exercises/techniques that will help open up your body:
http://www.youtube.com/watch?v=X0jgpcRXiUE
Or we can start adding a little more gymnastic work into the WOD’s like these:
http://www.youtube.com/watch?v=Sovl9ac5Voo

Nutrition Tip Of The Week:
The epidemic of obesity! A couple very interesting videos with a ton of information:
http://www.youtube.com/watch?feature=player_embedded&v=h0zD1gj0pXk&list=PL39F782316B425249
+
http://www.youtube.com/watch?feature=player_embedded&v=0ndTEu_qDGA&list=PL39F782316B425249

Corrective Exercise/Recovery Class:
Beginning next week, Crossfit S3 will be adding a new specialized class that will focus its attention on correct exercise based movement patterns and bio-mechanics.  This is a specialty class that will be offered twice a week.   Please make sure to check the online scheduler if you plan on attending this class as the day and time of this class will vary from week to week and please make sure to register online for the class.  The class will be capped at 12 people and will run in a series format.  The first series of classes will focus its attention on the hip/groin relationship to movement.  The Corrective Exercise and Recovery class is designed to supplement every other class that S3 offers by optimizing efficiency of movement and muscle recruitment as well as overall mobility and flexibility. Through individualized testing and feedback, these classes will provide an opportunity for our athletes to minimize dysfunctional movement and hone the finer points of their skills.

Running Skills Class:
Remember starting this upcoming Saturday June 15th at 11 AM, we will begin with class 1 of our running skills based program instructed by Michael. This is a 1x a week class and will occur on the weekends (Saturday or Sunday only) for the next 6 weekends. Please make sure to check the online scheduler if you plan on attending this class as the day and time of this class will vary from week to week and register online for the class and please make sure to register online for the class. The class will be capped at 12 people.  The class will be 1 hour long and starts with a group warm up followed by practicing 2-4 running based techniques/exercises followed by a running WOD to practice these skills. The overall goal is to gain an understanding in efficient running based techniques/mechanics and applying these techniques in an efficient manner.

Spotlight Athlete Of The Week:
Chris Joyce

Before

Before

 

 

 

 

 

 

 

 

 

 

 

After

After

 

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
See above! I was a few months out of surgery, my rugby “career” was over, and I still like to eat, drink, and socialize! I was coaching my son’s soccer team and needed to speak to a father of one of my players. I said which one is your dad? He said “the guy in the blue shirt” I asked which one, there were several there, and he said “the fat guy” and was obviously embarrassed. It broke my heart and I never wanted to put my kids in that situation. I had been to Crossfit Charlotte with the rugby team and really liked the way crossfit worked and thought to myself “self, find a crossfit gym close to home and give it a shot.”

What is the best part of S3 and why do you keep coming back?
This is not a hard question to answer, but I don’t know where to start.  So in no certain order I will tell ya.  Every morning when I wake up something inside says “ya gotta go” and most of the time it sounds like my friend Irish Phil (from Ireland) or Erin Borchard, is that weird? I like the programming and options of workouts (WOD, conditioning, open gym). I get to meet people that are like minded, but different. I like the results that I am getting.  I’ve lost 90 pounds so far. And no, the inch every 30 pounds is a lie…unless they mail it to you later. I like beating people in WOD times. I like when I get beat in the WOD times. I like seeing new people’s faces during a big WOD. I like the fact that Eric still looks like he is listening and cares about people as they complain about the same stuff over and over. I like it when Roxanne comes in with a smile and waves. I like hearing Bobby complain about his performance in the WOD that he just destroyed everyone in. I like it when Kim makes fun of me. I like seeing the drive that Colleen has. I like the unfiltered stories from Gina. I like it when Chris and Ryan go after each other’s time or numbers in the wod. I like to watch Stefan run because he makes it look so easy. I like knowing Cristina is still around to answer my questions about my diet. I like seeing Sean, the owner, doing burpees because he was late. I like watching Johana do double unders SO effortlessly. I like Patty’s look of “what the hell are we doing here” then hearing “see ya tomorrow” from her. I like the smell of the dumpster truck. I like the black spots in my eyes after a good WOD.  Wait the last two were what I don’t like!  AND I like it when they call me Big Papa!

How long have you been crossfitting?
Not long enough! July 14th 2011 was my first. It was hot, and the work out was a 400 Meter run then 5 rounds of 9 deadlifts (155), 7 Kettle bell swings (1.5pd), and 5 Burpees. Time 10:00 flat. I just finished #305 (not counting double ups) Which was 20 deadlifts (225), 400 run, 20 Kettlebell (1.5pd), 400 run, 20 Overhead squats (65lbs), 400 run, 20 Burpees, 400 run, 20 Chest to bar pullup, 400 run, 20 box jumps, 400 run, 20 Squat cleans DB (30lbs each), 400 run, 10 squat cleans, 200 run. Time 40:00 flat.

What’s your favorite gymnastic move?
I like them all! As long as someone else is doing them! Toes to bar are not too bad.

What is your least favorite gymnastic move?
Again the answer would be all of them!

What is your favorite weightlifting move?
Power Clean, Hang Clean!  I like to move heavy weight fast!!

What is your least favorite weightlifting move?
Squats! I never did them before and it hurts my shoulder to put the weight on…but don’t tell anyone that!

What is your favorite metabolic conditioning movement?
What’s that?

What’s your least favorite metabolic conditioning movement?
Running!!  I absolutely HATE to run!  But I think Janay is made it a personal goal of hers to run my ass off till I get better at it.

What’s your favorite girl wod?
Isabel  2:38 is my time.  Heavy weight fast.  Really just wanted to beat Ryan and Chris….I did….so far.

What is your least favorite girl wod?
Angie, I guess.  I can’t kip pull-ups (shoulder), There is no kip for push-ups, sit ups are no problem, 100 squats…feels like burning

What is your favorite Hero wod?
DT!!  LOVE IT!!!  5 rounds, 155 dead lift 12 reps, 155 hang cleans 9 reps, 155 push jerk 6 reps!  Quick story: I did it for a daily WOD and scored what I thought was a very impressive 10 min flat! Boom! Chest out strutting! Erin (not human) Borchard, after a conditioning class, scores 9:48. Chest deflates and a long drive home! So about 2 months later I am feeling a bit more fit and tell Eric all I want is to beat Erin’s time. So open box Sunday I did it again, he was counting and when I finished I asked the time (from the floor in a fetal position)….9:48 Your f**king kidding…”Nope 9:48”.  Chest back out….I tied the machine!!

What type of wods to you prefer?
I like the long grinders! I guess that’s why I love the conditioning class? 40 to 50 minutes of hell! And after I get the same feeling as after a game of rugby, beat and tired but no bruises or bleeding!

Thank you S3 for the wonderful place and beautiful people that you bring together! And I would like to thank my family for putting up with me and listening to the war stories!
See ya’ll tomorrow!

THIS WEEKS WORKOUTS:IMG_3849[1]

Monday
Speed

A) Press 2-2-1-1-1
B) 5 Rounds:
8 Burpee Box Jumps (24/20″)
35 Double Unders
Rest 1 Minute Between Rounds

*Purpose: Strength/Aerobic Capacity+Sustainability/Short, Fast Rounds

Tuesday
Stamina.Strength

5 Rounds:
10 Deadlift (225/155)
8 Handstand Pushups
Rest 3 Minutes After The Completion Of 5 Rounds
Then
4 Rounds:
200 M Run
16 KB Snatches (1.5/1.0) ( 8 Reps R/L)
Rest 1 Minute Between Rounds
3 Rounds:
10 Ring Dips
15 KB Goblet Squats (1.5/1.0)
15 V-Ups
Rest 1 Minute Between Rounds

*Purpose: Strength/Muscular Endurance/Aerobic Power/IWT Training

WednesdayIMG_3845[1]
Strength.Speed.Stamina

“Daniel”
50 Pullups
Run 400 M
21 Thrusters (95/65)
Run 800 M
21 Thrusters (95/65)
Run 400 M
50 Pullups

*Purpose: Aerobic Power+Capacity/Muscular Endurance/Strength
*Crossfit Benchmark (Compare To 2/6/2013)

Thursday
Speed.Strength

A) Power Clean 2-2-2-2-2 (All Sets Touch N Go)
B) 9 Minute AMRAP:
11 Knees To Elbow
9 Hang Power Clean (135/95)
7 Push Press (135/95)

*Purpose: Explosive Power+Technique/Strength/Gymnastic Technique/Aerobic Power/Core Stability+Endurance
*Rx+= (155/105) + Toes To Bar

FridayIMG_3881[1]
Stamina

A) Level Testing
B) 1500 M Row
30 Wallballs (20/14)
20 Box Jumps (20/16″)
1000 M Row
40 Wallballs (20/14)
25 Box Jumps (20/16″)
500 M Row
50 Wallballs (20/14)
30 Box Jumps (20/16″)

*Purpose: Aerobic Sustainability+Capacity/Muscular Endurance
*30 Minute Cap

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