16 September 2012

WEEKLY UPDATE: SEPTEMBER 17TH-SEPTEMBER 23RD

Custom Fit Meal orders will be able to be picked up starting Monday.  Please ask Eric, Erin, or Chris to unlock the cooler and sign out for the meals you purchased in our log book.  This is the first week meals are being delivered and are real excited that all members have this option to help compliment their training with a healthy option of nutrition.

This week there will be some new faces who have completed the foundations program and many others currently in the process of completely the program!  Please make sure to welcome them, introduce yourself and support them on the road of health and training that lies ahead.

The 2012 Crossfit Games will be airing on TV over the next couple of weeks.   Here is a link to the schedule:
http://games.crossfit.com/article/espn2-tv-schedule

Here is a good read of keeping things simple and how it will lead to continued progress:
https://www.againfaster.com/en/blog/2012/07/19/progress/

Chris Taylor is registered for an upcoming MS Bike Ride to Myrtle Beach.  Please help Chris reach his goal as this is a great cause and charity to support.  To donate to the cause please follow the link below:
http://main.nationalmssociety.org/site/TR/Bike/NCPBikeEvents?px=11362766&pg=personal&fr_id=18227

Thank you all for being apart of your healthy lifestyle and look forward to a fun filled week!
Erin, Eric, Chris

THIS WEEKS WORKOUTS:

Monday
Stamina.Speed

Pondering life…and the rower

Back Squat 3-3-3

21-18-15-12-9-6-3
Push Press (75/55)
Box Over Jumps (20/16”)

RX+= Push Press (95/65)

Tuesday
Strength

3 Deadlifts Every Minute On The Minute @ 75% of your 1 Rep Max
Then Mini Met Con After Lifting
10 Minute Amrap:
10 Deadhang Chinups
10 Plyo Pushups Over Plate
10 KB Swings (2.0/1.5)

Wednesday
Strength.Speed.Stamina

Is Adam resting or practicing his pistol squat?

Press 3-3-3

“Grannie”

15 Clean and Jerk (135/95)

Then “Annie”:
50-40-30-20-10
Double Unders
Ab Mat Situps

15 Clean and Jerk (135/95)

Thursday
Stamina

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

Friday
Strength.Speed

Welcome back Jim!

Squat Clean 3-3-3

4 Rounds
3 Minute AMRAP:
400 M Run With The Remaining Time Left In The 3 Minute Period Max Rep Thrusters (115/85)
1 Minute Rest In Between Rounds

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00
Benchmark WOD (Girl): 12:00

8 September 2012

WEEKLY UPDATE: SEPTEMBER 10TH-SEPTEMBER 16TH

The cooler has arrived and anyone can now choose Crossfit S3 as a pick up location thru Custom Fit Meals.  The first purchase has a 20% off the total purchase promo code (use the code: cfs3).  Meals must be purchased by midnight Tuesday, September 11th for pickup the follow week on Monday, September 17th and Thursday, September 20th.  This is how the sequence will occur when ordering meals.  Order on Tuesday and pickup the following Monday and Thursday.  The cooler is in the kids/entertainment room at the gym and is where meals will be picked up.  With that being said to members with kids, please do not allow playing of any kind with the cooler.  The cooler is property and any damage could lead to the company removing it and its service out of the gym.  This is a great added value service to the gym and look forward to seeing this compliment all the hard work everyone produces!

The walls are about done if you have not noticed and the overwhelming feedback is the place looks great!  Thank you members for your patience this week due to the renovation.

Just a friendly reminder to clean your equipment used after the workout and place it back in the right location (bars, rings, mats, dumb bells, kettle bells, boxes, rowers, ab mats, wall balls, etc etc).

Thank you all for being prepared and giving it your best every time you walk thru the doors!

Eric, Erin, Tayls

THIS WEEKS WORKOUTS:

Monday
Strength.Speed

Back Squat 3-3-3

10 Minute AMRAP:
5 Power Cleans (155/110)
30 Double Unders

Rx+= Power Clean (185/135)

Tuesday
Stamina

25 Wall Walks
50 Pull Ups
100 Clapping Push Ups
200 Ab Mat Situps

*On 2 Minutes Every 2 Minutes Run 100 Meters

Wednesday
Speed.Strength.Stamina

Press 3-3-3

50 Thrusters (95/65)
50 Bar Facing Burpees
50 Kb Power Snatch Left (16 kg/10 kg)
50 Kb Power Snatch Right (16 kg/10 kg)

*Split up work anyway you want

Thursday
Speed

Run 200 M
Row 250 M
Run 400 M
Row 500 M
Run 800 M
Row 750 M
Run 1200 M
Row 1000 M

*FULL RECOVERY BETWEEN ALL ROUNDS

Friday
Stamina.Speed

Squat Clean 3-3-3

5 Front Squat (115/85)
10 Handstand Push Ups
15 Box Jumps (20/16)
10 Front Squat (115/85)
20 Handstand Push Ups
30 Box Jumps (20/16)
15 Front Squat (115/85)
30 Handstand Pushups
45 Box Jumps (20/16)

*Rx+= Front Squat (135/95)

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00
Benchmark WOD (Hero): 12:00

2 September 2012

WEEKLY UPDATE: SEPTEMBER 3RD-SEPTEMBER 9TH

Cooler is Coming!
We’ve ordered our Custom Fit Meals Cooler that will be arriving next week.  Coming soon are FRESH, Paleo/Whole30, primal and clean meals using free-range, all natural, antibiotic-free meats and lots of local/organic produce, delivered here at the gym. Start date for ordering meals will begin once the cooler has arrived.   Please do not try to order meals until the cooler is delivered and we are updated as a pick up location.  Also before ordering contact Eric as he will have a promo code to be used on your first initial order.   All meal plans will need to be ordered by September 11th at the latest and meals will be delivered the following Monday, September 17th. The ordering and delivery process will always occur in this sequence where meals for the following week must be ordered by Tuesday at the latest for the following Monday delivery.  If you’re always on the go and don’t have time to cook, but still want to eat healthy, check out this service.  It’s clean, affordable food from a NC company owned by a Cross Fitter.  The service provides convenience, great portions, and quality ingredients at a great price. Pick the plan that suits your lifestyle.  There are no contracts or commitments.   ORDER ON-LINE AND PICK UP HERE STARTING ON THE DATES DESCRIBED ABOVE.  CHECK OUT CFM’S MEAL SELECTION: http://www.customfitmeals.com/our-menu.

Holiday hours update for the upcoming Labor Day holiday: We will be open and offer a couple classes!  Cros3fit classes will take place at 9 am and 10 am and S3 Conditioning class will take place at 11am.   If you haven’t tried Coach Erin’s S3 Conditioning class, you have been missing out on some fun! Come in for the challenge :).  Bring a friend with you for Monday’s class as it will be FREE to all S3 Family Members and non Members!!

Thank you ALL for continuing to signing in and bringing yourself prepared to give it your best day in and day out.  It’s great to be apart of and witness such a great group of people!

Erin, Eric, Tayls

THIS WEEKS WORKOUTS:

Throwing them like they weigh NOTHING!

Monday
Stamina.Strength

Back Squat 3-3-3

25 Hang Power Clean (115/85)
1600 M Run
25 Hang Power Clean (115/85)

*Rx+= Hang Power Clean (135/95)
*Rx++= Hang Power Clean (155/110)

Tuesday
Speed

2 Rounds:
50 Ball Slams (20/15)
Rest 2 Minutes
50 Thrusters (45/35)
Rest 2 Minutes
50 Box Jumps (24/20)
Rest 2 Minutes
50 Sumo Deadlift High Pull (75/55)
Rest 2 Minutes

Kyle brings a friend :)

Wednesday
Speed.Strength.Stamina

Press 3-3-3

20 Minute AMRAP:
20 Push Press (115/85)
20 Knees to Elbows
20 KB Swings (2.0/1.5)
Row 500 Meters

*RX+= Sub Toes to Bar for Knees to Elbows

Thursday
Strength

6 Rounds:
6 Deadlifts (255/175)
8 Handstand Push Ups
10 Dead Hang Pull Ups
12 Ring Dips

*Rx+= Deadlift (295/195)

Early AM Foundations LOVES the Rower

Friday
Stamina.Speed

Squat Clean 3-3-3

“Death by 10 Meters”
* Every minute on the minute run 10m adding 10m each minute that passes.
* Two cones are set up 10 m apart. This entire workout is run as a suicide.
* Continue this until you can no longer finish the distance within the allotted time frame.
* Then Full Recovery

Then 50 Burpees For Time

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00
Benchmark WOD (Girl): 12:00

25 August 2012

WEEKLY UPDATE: AUGUST 27TH-SEPTEMBER 2ND

This upcoming week we are switching from the current 5-5-5 rep scheme on our strength days to a 3-3-3 rep scheme for the next few weeks.  It is very beneficial and important to be tracking your progress over the course of this strength cycle.  If you have not done so, you are missing out on some valuable information in regards to these lifts.  Also make sure to hit 3 reps on all sets thru the course of this cycle so there is continued progress.

Highly recommend taking a look at the blog/WODs before attending class.  This benefits everyone!   This allows you to be prepared for what will be taking place everyday of the week.  This will help familiarize what lifts we will be performing, style of workout, movements, etc etc.  For example there might be a movement you can’t remember exactly, go on www.crossfit.com and look it up prior to class to have a foundation of the movement.  The trainers will provide you with all the necessary instruction, feedback, technique cues, etc to properly execute while in class.  Having an idea before then will improve your efforts in the gym.   While the majority of gyms display the WOD daily, we display the workouts in advance so everyone has this opportunity to be ready and prepared.

Quick side note, if you arrive late for class please be respectful as class is already in progress. Please be quiet upon entering and do not distract class as this is very disrecptful to everyone who showed up on time and is listening to instructions, warming up, etc.  If you arrive over 10 minutes late you will have to attend at another class time.

Holiday hours update for the upcoming Labor Day holiday: We will be open and offer a couple classes!  Cros3fit classes will take place at 9 am and 10 am so come early and enjoy the rest of your day off… you earned it!

Thanks for ALL the hard work and effort you display everyday!
Eric, Erin, Tayls

THIS WEEKS WORKOUTS:

Everybody hanging out… literally

Monday
Stamina.Speed

Back Squat 3-3-3

75 Ball Slams (30/20)
400 M Run
50 KB Swings (1.5/1.0)
400 M Run
75 Walking Lunges
400 M Run

Tuesday
Strength

Take 20 minutes to establish 1 rep max Push Press
Then 5 Rounds:
Max Reps at 85% of 1 rep max Push Press
Max Ring Rows
Rest 2 minutes between rounds

Rx+ Challenge: Sub Max Deadhang Pullups for Ring Rows

Foundations crew crushing it!

Wednesday
Strength.Speed.Stamina

Press 3-3-3

6 Rounds:
10 Sumo Deadlift High Pull (95/65)
15 Burpees
30 Air Squats

Rx+ Challenge: Sub 10 Reps of Alternating Pistol Squats for Air Squats

Thursday
Stamina

4 Minute AMRAP Then Rest 1 Minute and Restart From the Beginning
8 Minute AMRAP Then Rest 2 Minutes and Restart From the Beginning
Then Complete ALL Work for Time:

200 M Overhead Ball Toss (20/15)
25 Plyo Pushups On Slam Ball
50 Wallballs w/ Slam Ball (20/15)
75 Abmat Situps w/ Slam Ball (20/15)
100 Lateral Hops Over Slam Ball
200 M Overhead Ball Toss (20/15)

Come on Travis, get up! :)

Friday
Strength.Speed

Squat Clean 3-3-3

3 Rounds:
10 Thrusters (135/95)
250 M Row

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00
Foundations: 12:00

19 August 2012

AUGUST 20TH-AUGUST 26TH

This week we are hoping to get some more follow up on adding a meal service to the box as an added benefit for those who members who are interested in picking up paleo based meals at the gym for a reasonable cost.   Remember, the nutrition component is just as valuable as the training component, so if you are having trouble with your current eating habits and need a healthy, convenient meal option, this could be something you might want to look into.  If  interested please contact/email Eric.

Thank you all to those who registered for classes this week!  Keep it up!  It definitely benefits you and your fellow members and will open up new opportunities in the future.  Thank you all for doing so!

For members who missed out or are interested in doing a local crossfit event, the Ultimate Raid event at Ultimate CrossFit in Charlotte, NC is taking place on September 29th, 2012. The event begins at 7:30 AM and runs until 5:00 PM and benefits the Wounded Warrior Project.  Please contact Eric if interested and we will try to get a group of people to participate and have a great time.

Thank you ALL for a great week and keep an eye out for fun events, challenges, apparel, and much more in the near future!
Eric Erin Chris

THIS WEEKS WORKOUTS:

Monday
Strength.Speed
Back Squat 5-5-5

12-9-6-3
Overhead Squat (135/95)
KB Swings (2.0/1.5)
Clapping Push Ups

Tuesday
Stamina

30 Minute Amrap:
200 M Overhead Plate Walk (45/25)
15 Burpee Pullups
200 M Run w/ ball (30/20)
15 Squat Clean to Wallball (30/20)

*If a band is needed for pullups, complete all 15 burpees then follow with 15 pullups

Wednesday
Stamina.Speed.Strength
Press 5-5-5

2 Minute Amrap: Squat Snatch (115/85)
2 Minute Amrap: Push Press (115/85)
2 Minute Amrap: Knees to Elbow
Rest 2 Minutes
2 Minute Amrap: Squat Snatch (95/65)
2 Minute Amrap: Push Press (95/65)
2 Minute Amrap: Knees to Elbow
Rest 2 Minutes
2 Minute Amrap: Squat Snatch (75/55)
2 Minute Amrap: Push Press (75/55)
2 Minute Amrap: Knees to Elbow

Thursday
Speed

8 Rounds:
200 M Sprint
10 Burpee Box Jumps (24/20)
Rest 2 Minutes

Friday
Strength.Stamina
Squat Clean 5-5-5

30 Deadlifts (185/135)
60 Ring Dips
180 Double Unders
30 Deadlifts (185/135)

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00
Foundations: 12:00

 

12 August 2012

AUGUST 13TH – AUGUST 19TH

Thank you all for a great time this past Saturday night at pool party!  There was a great turnout, a lot of non-paleo food/beverages, socializing, swimming, did we mention EATING :), and a ton of fun. To those who had other obligations this past weekend you were all missed but don’t worry as these type of social events will be occurring more regularly in the future.   Also don’t forget to ask Chris Joyce if you are interested in attending his River Run WOD on Saturday August 18th out on his farm :).

Recently there have been some new faces coming out of the foundations and many more are currently in the process of completely the program.  Please make sure to welcome them, introduce yourself and support them on all the good fun they have waiting ahead of them :).

With this being said it is very important for current members to remember to sign up for classes!  Signing up is a benefit for members to allow adjustments for classes sizes, equipment, warm ups, space, and much more.  This adds value to you and every member currently, and in the long term with possibly adding new class times in the future.  So please make sure to sign up!

On a side note congratulations to Doug and Laurel Kaufman for adding a new member to the family this past week.  We are so happy for the both of them!

Thank you all for a great week and fun get together last weekend!  All of us are looking forward to another week of fun yet again!
Eric Erin Chris

THIS WEEKS WORKOUTS:

Monday
Strength.Stamina

Back Squat 5-5-5

40 Front Squat (155/110)
800 M Run
40 Handstand Push Ups

Tuesday
Speed

3 Rounds:
125 m Row
75 Double Unders
Rest 2 minutes
250 m Row
50 Double Unders
Rest 2 minutes
500 m Row
25 Double Unders
Rest 2 minutes

Wednesday
Speed.Strength.Stamina

Press 5-5-5

Tabata style:
8 rounds of 20 seconds on 10 seconds off.  Finish all 8 rounds at one movement before moving on to the next movement.  Scoring is based on your lowest rep total out of the 8 rounds.  Example: rep totals on each round of 8 rounds of push press: 9,9,8,9,6,9,8,7.  Lowest rep total here is 6 so the score based on this example is 6 reps.

Push Press (95-65)
Rest 1 minute
Bar Facing Burpees
Rest 1 minute
Sumo Deadlift High Pull (95/65)
Rest 1 minute
Hand Release Push Ups

Thursday
Strength

5 Rounds:
5 KB Turkish Get Ups Left (1.5/1.0)
5 KB Turkish Get Ups Right (1.5/1.0)
12 Dead Hang Chin Ups
*RX+ challenge:  25 lb. dumb bell in between feet on dead hang chin ups

Friday
Stamina.Speed

Squat Clean 5-5-5

4 Rounds:
15 Hang Power Cleans (115/85)
15 Wallballs (20/14)
200 M Run

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00
Foundations: 12:00

Sunday
Foundations: 10:00
Open Gym: 11:00
Benchmark WOD (Hero): 12:00

5 August 2012

WEEKLY UPDATE: AUGUST 6TH-AUGUST 12TH

Remember this upcoming Saturday, CrossfitS3 is throwing a pool party/cookout for members and their families- Saturday, Aug 11th from 6-9pm at Weddington Swim & Racquet Club!  Please RSVP on the board in the gym this week and put down what side dish or dessert you plan on bringing.  The club DOES NOT allow GLASS of any kind near the pool, so please keep that in mind.  Be prepared and bring your floaties for the individual and/or team pool wods :).

This past weekend Gina was so kind to spruce up the kids room with new paint, decorations, a new flat screen tv and much more!  Thank you Gina for making a great contribution of your time and energy to help members with kids have a more comfortable atmosphere, so the parents are able to work out.  That being said, we hope the parents and kids maintain the cleanliness of the revamped space (double check upon leaving that things are put away, straightened and any mess is handled accordingly).  Thank you parents for your help!

On Saturday August 18th, our member, Chris Joyce, is holding a team wod at his place.  This a partner wod composed of trail running over 2 miles including stations set up along the way with different movements to perform.  Afterwards if interested, there will be a float down the Catawba River for a couple hours and then a cook out.  If planning on floating down the Catawba, please come prepared with whatever flotation device you plan on using to drift and a towel.  Please plan accordingly as this will be a great, FULL day with lots of fun and activities.   If you plan on attending, please let Chris know for details, time, location, and head count purposes.

NEW CROS3FIT SHIRTS ARE IN!  Available in grey and black for $25.  Great new gear to represent the gym!

Thank you ALL and look forward to a fun filled week!
Eric, Erin, Chris

THIS WEEKS WORKOUTS:

Monday
Speed.Stamina

Back Squat 5-5-5

21-15-9
Squat Snatch (95/65)
Burpees
Pullups

Tuesday
Strength

5 Rounds:
7 Deadlifts (295/185)
20 V-Ups
2 Rope Climb Ascents
Rest 3 Minutes in between rounds

*This is not a timed workout. Pay strict attention to form on deadlifts. Work on quality of reps today on the deadlift and do not rush thru the lifting portion of the workout.

Wednesday
Stamina.Speed.Strength

Press 5-5-5

1->10
Push Press (115/85)
10 Ball Slams (30/20) between every round

*After 1 push press then 10 ball slams, 2 push press then 10 ball slams, etc etc… and finish with 10 push press then 10 ball slams

Thursday
Stamina

25 Minute AMRAP Ladder:
100 m Run
10 Pushups
10 KB Swings (1.5/1.0)
Then
200 m Run
20 Pushups
20 KB Swings (1.5/1.0)

*So on and so on increasing by 100 m/10 reps/10 reps for 25 minutes

Friday
Strength.Speed

Squat Clean 5-5-5

5 Rounds:
5 Power Clean and Jerk (155/110)
50 Double Unders

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00

Sunday
Open Gym: 11:00
Benchmark WOD (Girl): 12:00

29 July 2012

WEEKLY UPDATE: JULY 30TH – AUGUST 5TH

CrossfitS3 is throwing a pool party/cookout to members and there families Saturday Aug 11th from 6-9pm at Weddington Swim & Racquet Club! Save the date as this will be an awesome summer event for everyone associated with our great community.  Please bring either a side dish or dessert to the party and if you plan on bringing any adult beverages, NO GLASS is allowed by the pool.  This will be a great get together and watch out for a possible pool wod ;).

In the last 8 weeks we worked on a progressive strength cycle involving the Overhead Squat, Push Press, and Power Clean.  Most people saw a great increase in strength and/or technique especially since all of these lifts were a little more technical in movement in regards to the prior strength cycle.  Starting this week we will begin a new cycle of movements over the course of another 8 weeks.   Monday the strength component will be back squat, Wednesday will be strict press, and Friday will be squat clean.  It is highly recommended to track your weights and rep scheme over the course of the cycle and make sure that technique is priority above weight with all lifts.  With the added value of the strength component on Monday, Wednesday, and Friday please make sure to progress thru class in a safe/timely manner as there is still the metcon component that also needs to completed.

Recently there have been some new faces coming out of the foundations program so please make sure to welcome them, introduce yourself and let them know all the good fun there in stored for!

If you have facebook, please try to take a look at our s3 page daily.  We try to post a new update everyday about what is going on with the gym, our members, events, and much much more.

As a gym we do a great job of making sure equipment is clean after workouts and helping others put away equipment or help clean others equipment.   Crossfit training is highly intense and sometimes things do fall thru the cracks as far as cleaning or putting equipment away goes.  Just a reminder to remember to do so because there are other people using the same equipment throughout the day.  This could be wiping anything down that needs it, (mats, bars, kettle bells, dumbbells, rings, etc etc), making sure plates, kettle bells, and dumb bells are stacked in the proper location, stripping tape off the bar, etc etc.  Little things like this can add up quickly and the last thing we want is a unclean gym!  Nobody benefits from it at all so thanks for everyone who already does so!

Also this weekend we had Marty, Stepfani, and Eric compete in the Fix for the Day Vitality Raid charity event that supported the Wounded Warrior project.  We could not be happier for the effort that was displayed by the 3 who participated and represented our gym.  All 3 worked as hard as possible and displayed impressive sportsmanship in quality of form and effort over the event that consisted of 3 workouts in 90 degree+ weather.  Thanks to all those that came out and supported the gym and its members as it was a great help and representation of CrossfitS3.

Looking forward to another fun week with all the great CrossfitS3 peps!
Eric, Erin, Chris

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

THIS WEEKS WORKOUTS:

Monday
Strength.Speed

Back Squat 5-5-5

50 Thrusters (115/85) for time
Rest 3 Minutes
Then: 150 Double Unders for time
*For each stoppage on the rope equals 5 burpees added to the end when double unders are completed. Max burpees is 30.  All burpees are to be completed after all 150 double unders.
*Sub for double unders equals 300 singles + 30 burpees

Tuesday
Stamina

3 Rounds:
25 Box Over Jumps (20″/16)
25 Pullups
25 Weighted Ab Mat Situps (45/25)
500M Row

Wednesday
Speed.Strength.Stamina

Press 5-5-5

18 Minute AMRAP:
100M KB Farmers Walk L (2.0/1.5)
100M KB Farmers Walk R (2.0/1.5)
15 KB Swings (2.0/1.5)
15 Ring Pushups

Thursday
Speed

100 M Run
5 Bear Crawls
Rest 2 Minutes
200 M Run
4 Bear Crawls
Rest 2 Minutes
400 M Run
3 Bear Crawls
Rest 2 Minutes
600 M Run
2 Bear Crawls
Rest 2 Minutes
800 M Run
1 Bear Crawl

*1 Bear Crawl equals the length of the cage system (30 feet) and back.

Friday
Stamina.Strength

Squat Clean 5-5-5

8 Rounds:
4 Power Snatch (135/95)
8 Bar Facing Burpees
12 Wallballs (20/14)
Rest 1 Minute

Saturday
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00

Sunday
Open Gym: 11:00
Benchmark WOD (Hero): 12:00

22 July 2012

WEEKLY UPDATE: JULY 23RD – JULY 30TH

Great work to everyone last week!  Another week down and many more to go.  It has been great watching many members improve on some benchmark times over the past couple of weeks.  Keep up the good work!  Also, this Saturday we have some athletes competing at the Vitality Raid.  Please wish Marty and Stefani the best of luck and come out and support them if possible!  Here are the upcoming workouts for the week.  Enjoy!
Thank You Everyone!
Eric Erin Chris

THIS WEEKS WORKOUTS:

Monday
Strength.Stamina

Overhead Squat 3-3-3

20 Overhead Squat (115/85)
20 Lateral Bar Hops
800 M Run
20 Overhead Squat (115/85)
20 Lateral Bar Hops
400 M Plate Walk (45/25)

Tuesday
Speed

5 Rounds:
200 M Run
10 Burpees
Rest 2 minutes
200 M Run
25 Double Unders
Rest 2 minutes

Wednesday
Strength.Speed.Stamina

Push Press 3-3-3

5 min Amrap:
5 Push Jerk (155/110)
15 Toes to Bar
20 Ball Slams (30/20)
Rest 1 Minute
5 min Amrap:
10 Push Press (135/95)
15 Toes to Bar
20 Ball Slams
Rest 1 Minute
5 min Amrap:
15 Strict Press (95/65)
15 Toes to Bar
20 Ball Slams

Thursday
Strength

10->1
Sumo Deadlift High Pull (115/85)
Bar Push Ups
Chin Ups
Handstand Pushups

Friday
Speed.Stamina

Power Clean 3-3-3

4 Rounds:
15 Front Squat (95/65)
500 M Row

Saturday
Team WOD: 8:30+9:30
Free Intro: 10:30
S3 Conditioning: 11:00

Sunday
Open Gym: 11:00
Benchmark WOD (Girl): 12:00

15 July 2012

WEEKLY UPDATE: July 16th – July 22nd

Great read and start up information to the paleo diet. Shows the many positive benefits to following a paleo diet and why it is difficult for most people (planning, $$$, etc). Type in paleo on a budget in any search engine and a ton of websites pop up with great ideas to eating healthy inexpensive paleo meals. A healthy clean diet leads to success and results. Give it a read!
To Paleo!

Looking forward to another great week! Thank YOU members!
Eric Erin and Chris

THIS WEEKS WORKOUTS:

Monday
Speed.Stamina

Overhead Squats 3-3-3

800 m Run 15 Wallballs (20/14)
400 m Run 20 Wallballs (20/14)
200 m Run 25 Wallballs (20/14)
100 m Run 30 Wallballs (20/14)

Tuesday
Strength

“Bear Complex”
This is one rep:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Do that whole sequence without dropping the bar seven times for one round

*Start light to find a good starting weight for your 1st round and build up from that point
*The workout is 5 rounds total working up in weight each round to find your max for a full round
*Do not drop the bar or rest the bar on the ground at any point once you start your round
*If you are unable to finish a round drop weight for the remaining rounds left over and still follow the same sequence
*You can rest in between rounds

Wednesday
Stamina.Strength.Speed

Push Press 3-3-3

“Fran”
21-15-9
Thrusters (95/65)
Pullups

Rest 3 Minutes

Then:
800m Run
Rest 3 Minutes
400m Run
Rest 2 Minutes
200m Run

*Compare Fran time to 4/18/2012

Thursday
Stamina

5 Turkish Get Ups L (1.5/1.0)
5 Turkish Get Ups R (1.5/1.0)
20 KB Goblet Squats (1.5/1.0)
30 Broad Jumps (6ft/4)
40 KB Swings (1.5/1.0)
50 Hand Release Push Ups
100 Double Unders
50 Hand Release Push Ups
40 KB Swings (1.5/1.0)
30 Broad Jumps (6ft/4)
20 KB Goblet Squats (1.5/1.0)
5 Turkish Get Ups R (1.5/1.0)
5 Turkish Get Ups L (1.5/1.0)

Friday
Speed.Strength

Power Clean 3-3-3

25 Deadlift (155/110) Buy in then:
5 Rounds:
12 Box Jumps (30/24)
9 Ring Dips
6 Power Cleans (155/110)
25 Deadlift (155/110) Buy out

Saturday
Team WOD: 8:30+ 9:30
Free Intro: 10:30
S3 Conditioning: 11:00

Sunday
Open Gym: 11:00
Benchmark (Hero): 12:00