8 September 2013

WEEKLY UPDATE: SEPTEMBER 9TH-SEPTEMBER 15TH

Article Of The Week:
Icing can be necessary and unnecessary depending on the situation:
http://www.tabatatimes.com/ask-the-doc-do-you-know-why-youre-icing/

Video Of The Week:
Good video on differences in the set up between the deadlift and olympic lifting:
http://www.mobilitywod.com/2013/06/differences-in-the-deadlift-and-oly-set-ups-yes-they-are-different-wfu-and-burdick/
Or for something a little more entertaining:
http://www.youtube.com/watch?v=guFaf6sIaB8

Nutrition Information Of The Week:
A look into changing your major food habits and what will ensue:
http://whole9life.com/2012/01/the-five-stages-of-food-grief/

Update Of The Week:
The box will be updating its look with a fancy new paint job, wall repair, and more!!!!  This is great news for all of our members as we wish to keep things looking good and fresh ;).  Due to the painting job the gym will be closed ALL DAY Friday (September 13th) AND Saturday (September 14th).  Thank you for your understanding in this matter and hope all will be happy with the new look of the gym.

Monday
Strength

Post Labor Day Wod Fun

Post Labor Day Wod Fun

A) Back Squat 3-3-2-2-2
B) 12 Minute AMRAP:
25 Front Squats (155/105)
50 Toes To Bar
25 Renegade Rows (40/25)(1 Renegade Row= Pull Left/Pull Right/Push Up)

Tuesday
Speed.Stamina

A) Press 3-3-2-2-2
B) 4 Rounds @ Each Station 1 Minute On/1 Minute Off:
Max Effort Push Press (95/65)
Max Effort Double Unders (3 Double Unders=1 Rep)(Sub= 50 Singles Then Max Effort Broad Jumps (6/4′) With Remaining Time)
Max Effort Row (Calories)

Wednesday
Stamina.Speed.Strength

How low can you go?

How low can you go?

A) Squat Clean 5-5-3-3
B) 3 Rounds:
20 Hang Power Clean (135/95)
15 Burpees
400 M Run

*Compare To 5/8/2013

Thursday
Strength.Stamina

A) Dead Hang Chin Ups 2-2-2-2 (Take A 3 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 2 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 2 Reps For You, Following Your 2 Reps Do An Additional 2 Reps Of Negative Only Chin Ups. Try To Take 5 Full Seconds To Lower Your Body All The Way Down For These 2 Reps.
-Rest 1-2 Minutes Between Sets-

B) 4 Sets Of Max Effort Hand Stand Pushups:
*Advanced Version: Try Deficit HSPU Using Plates
*Scaled Version: 3 Wall Walks With A 30-60 Second Hand Stand Hold On The The Third Wall Walk
-Rest 1-2 Minutes Between Sets-

C) 3 Rounds:
18 Plyo Plate Pushups
14 PullUps
10 Overhead Plate Walking Lunges Per Leg  (45/25)

Friday
NO CLASSES ALL DAY DUE TO FANCY PAINT JOB!

YEEEEAHHHH Burpees!!!!

YEEEEAHHHH Burpees!!!

Saturday
NO CLASSES ALL DAY DUE TO FANCY PAINT JOB! 

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

1 September 2013

WEEKLY UPDATE SEPTEMBER 2ND-SEPTEMBER 8TH

Article Of The Week:
Informative article on training in regards to intensity:
http://www.tabatatimes.com/12-truths-about-training-and-intensity/

Video Of The Week:
Another great mobility WOD video to help our cranky body parts:
http://www.youtube.com/watch?v=zT657soclws
Or……
Rule #76 No Excuses play like a champion!:
http://www.youtube.com/watch?v=LbKkkZNwmN4

Nutrition Information Of The Week:
Even one soda a day is not worth it:
http://www.realfarmacy.com/10-reasons-to-stop-drinking-soda/

S3 Update Of The Week:
Starting this week our very own Christine Kirby will start coaching some S3 Conditioning Classes at night!!! Make sure to look at the days/times for her classes and sign up! These classes are great and add a good mix up to regular WOD’s.  Please make sure to give it a try especially the night time crowd that do not have the opportunity to attend the conditioning classes.  ENJOY! :)

THIS WEEKS WORKOUTS:

Last Team Sunday For Drew

Last Team Sunday For Drew

Monday
Speed

For Time:
35 Thrusters (75/55)
400 M Run
-Rest 2 Minutes-
25 Pullups
400 M Run
-Rest 2 Minutes-
35 Ball Slams (30/20)
400 M Run
-Rest 2 Minutes-
Repeat Everything Above

Tuesday
Strength.Stamina

A) Press 3-3-3-3
B) For Time:
Buy In: 30 Push Jerk (155/105)
3 Rounds:
20 Ring Dips
20 Hand-Release Push Ups
Buy Out: 50 KBS (2.0/1.5)

Rx+= (185/125)

Wednesday
Stamina.Speed.Strength

Team S3 Representing The Spartan Race!

Team S3 Representing The Spartan Race!

A) Back Squat 3-3-3-3
B) 6 Minute AMRAP:
20 Squat Cleans (155/105)
Max Effort Burpees With Remaining Time
-Rest 4 Minutes-
6 Minute AMRAP:
20 Squat Cleans (155/105)
Max Effort Box Over Jumps (24/20) With Remaining Time

Thursday
Speed.Strength

A) Dead Hang Chin Ups 3-3-3-3-3 (Take A 3 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 3 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 3 Reps For You, Following Your 3 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 1-2 Minutes Between Sets-

B) For Time:
35 Handstand Pushups
*Advanced Version: Try Deficit HSPU Using Plates
*Scaled Version: 3 Rounds: 4 Wall Walks/8 Handstand Pushups Off A Box
*10 Minute Cap*

C) For Time:
10 Deadlifts (275/185)
100 Double Unders (Sub= 200 Singles/30 Lateral Bar Hops)
10 Deadlifts (275/185)
75 Double Unders (Sub= 150 Singles/25 Lateral Bar Hops)
10 Deadlifts (275/185)
50 Double Unders (Sub= 100 Singles/20 Lateral Bar Hops)
10 Deadlifts (275/185)
25 Double Unders (Sub= 50 Singles/15 Lateral Bar Hops)
Buy Out: 500 M Row

Friday
Stamina

No Food In The Kids Room Please Or This Will Happen!

No Food In The Kids Room Please Or This Will Happen!

25-20-15-20-25
Overhead Squats (75/55)
Hang Power Snatch (75/55)
WallBall (20/14)
*Each Time You Drop A Barbell Or Wallball 100 M Run

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

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

25 August 2013

WEEKLY UPDATE: AUGUST 26TH-SEPTEMBER 1ST

Article Of The Week:
Good article on the possible dangers associated with the kipping pullup and why it is a good idea to have a good strength foundation with deadhang pullups first before moving on to the kipping pullup:
http://21crossfit.com/2013/08/19/why-i-havent-taught-you-to-kip/

Video Of The Week:
Another great clip with some good mobility tips:
http://www.youtube.com/watch?v=3C5RoLj5pak
Or if your not big on mobility check out the video below with helpful tips on running technique:
http://www.youtube.com/watch?v=WrEUA_o8-ps

Nutrition Information Of The Week:
Oh the chemicals we can be exposed to if we are not careful:
http://www.realfarmacy.com/common-chemicals-worsening-u-s-obesity-epidemic/#eRsbeiSP0DmMdXe7.01

S3 Member Of The Week:
Vaidas Cikotas

IMG_4708[1]

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
I’ve played sports my entire life and never really had to spend time in the gym. When I was in college and then later on the tennis tour, the most important thing was speed and footwork.  We never really did any “heavy Lifting” as bulking up was a negative.  Look at any professional tennis player today and you will see very strong legs and a skinny upper body.  Muscles get in the way when you are trying to swing hard and fast.  Once my playing days were behind me, I kept in shape by doing a little lifting but mostly playing pick up basketball.  I’d go to the gym but do the same variation all the time and never see any real results.  I bought into the P90X game about 5 years ago and did that for a while.  That got boring very quickly.  Then one day I saw a facebook post about a guy that was doing this “crossfit” thing and I was immediately interested.  I went to Box the next day and joined that night.  Haven’t looked back since.

What is the best part of S3 and why do you keep coming back?
The best part is seeing all the same people that are there to suffer with you every week.   Unless you do Crossfit, you can’t understand the camaraderie  that comes from going through the workouts together. There is a respect that you earn from your fellow crossfitters that makes you come back.  Crossfit hurts and we beat the crap out of our bodies to get results. I have the ultimate respect for those I see pushing themselves every week.

How long have you been crossfitting?
I think its been about 3 years.

What’s your favorite gymnastic move?
  Did you say Gymnastics?
I don’t think I can do any gymnastic moves. Do pull-ups count?

What is your least favorite gymnastic move?
HSPU’s- They are really hard for me with the whole getting on the wall upside down part…

What is your favorite weightlifting move.
Overhead Squat- Really like this movement and having good shoulder flexibility helps me with that one.

What is your least favorite weightlifting move?
Can you say Thruster?  Certain moves really don’t favor height and I think this is one of them.  It’s a long way to move that weight.

What is your favorite metabolic conditioning movement?
Rowing- My long reach helps and its something that you can get into a good rhythm on and really push yourself till you fall off the thing.

What’s your least favorite metabolic conditioning movement
Have I mentioned that I HATE Running??  Always have, always will.  I do what I can but I’ve just accepted that it a necessary evil in some of the WOD’s.

What is your favorite girl Wod?
Cindy- The moves are not that hard,  just a lot of them.

What is your least favorite girl Wod?
Fran- There are those Thrusters again…

What is your favorite Hero Wod?
Wittman-  A lot of work but all moves are doable.

What is your least favorite Hero Wod?
Griff- The whole damn thing is running… did I mention the hate involved with running.

What type of Wods do you prefer?
I prefer WOD’s with a specific number of rounds.  There is no clock to run out, you  know you have to finish the work.    I don’t Crossfit to win the WOD’s, there are way to many guys much faster than me.  But I will finish, typically in a massive pool of sweat.  That’s why I come back over and over…

IMG_4666[1]

Saturday Team Time

Monday
Stamina

A) 3 Rounds:
500 M Row
35 Ball Slams (30/20)
-Rest 5 Minutes Between A+B-
B) 8 Rounds:
35 Double Unders (Sub=70 Singles + 5 Broad Jumps)
10 Burpees

*Purpose: Aerobic Capacity+Aerobic Sustainability/Muscular Endurance/Recovery

Tuesday
Strength.Speed

A) Press 5-5-5-3-3
B) 5 Rounds:
8 Push Press (135/95)
15 KBS (1.5/1.0)

*Purpose: Strength/Aerobic Power

IMG_4660[1]

There is no smiling in Crossfit!

Wednesday
Speed.Stamina.Strength

A) Back Squat 5-5-5-3-3
B) 14 Minute AMRAP:
12 Deadlifts (225/155)
21 Hand Release Pushups
200 M Run

*Purpose: Strength/Moderate Aerobic Power/Muscular Endurance

Thursday
Stamina.Speed

A) Squat Snatch 3-3-3-3
* If The Squat Snatch Is Too Challenging, Perform Overhead Squats Instead
B) 5 Rounds:
12 Power Snatch (75/55)
12 Box Over Jumps (24/20)
12 Wall Balls (20/14)

*Purpose: Explosive Power+Technique/Aerobic Capacity

Friday
Strength

A) Dead Hang Chin Ups 5-5-5-5 (Take A 2 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 5 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 5 Reps For You, Following Your 5 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-
4 Sets Of 5-10 Handstand Pushups:
*Advanced Version: Try Deficit HSPU Using Plates
*Scaled Version: Complete 3 Wall Walks With 10 Second Holds At The Peak Of Your Wall Walk
-Rest 1 Minute-
B) Build To A 1 Rep Power Clean Max
C) For Time:
30 Power Cleans @ 85% Of Part B

*Purpose: Strength/Explosive Power+Technique

Saturday

Jay has been praying all week that Billy has kept up his Flywheel while moving

Jay has been praying all week that Billy has kept up his Flywheel while moving

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

18 August 2013

WEEKLY UPDATE: AUGUST 19TH-AUGUST 25TH

Article Of The Week:
Another good article on tips to stay adequately hydrated aka not feeling like weather gave you a beatdown:
http://library.crossfit.com/free/pdf/CFJ_Heat_Starr4.pdf

Video Of The Week:
Good bicep smashing video. Good to do after heavy clean days, pullups or slamballs. If anyone sees Ryan, tell him he needs to watch this one:
http://www.youtube.com/watch?v=9w3sqJPoKmo
Or:
Don’t feel bad about your cleans after watching this:
http://www.youtube.com/watch?v=mtQUYdj2Ecg

Nutrition Information Of The Week:
Take a look at this good article on what foods can be bought even though they might not techinaclly have the “organic” label:
http://www.takepart.com/photos/cant-afford-organic-10-foods-you-can-eat-anyway/non-organic-foods-its-safe-to-eat?cmpid=foodinc-fb

News Updates:
Quick update to the S3 community that we the gym wanted to say how proud we were of all the athletes who competed this past weekend at the Crossfit Rock Hill competition.  S3 had a great turnout and with a ton of support from family, friends, and athletes.  Was a great get together to represent how much we enjoy having this as a part of our daily life.  We had many athletes set personal records in the clean portion of the event and also had 2 teams finish in the top 10.  Great job to all who participated and thank you to all who came out to support everyone.  Hopefully in the future we will be able to attend more competitions as a large group as it was such a great time for the S3 community.

Second quick update, which is sad for the S3 community is the gym will be losing the services of Drew Hammond as he is getting kicked out of the U.S…. just kidding!  Drew has a great opportunity to attend graduate school overseas and we wish him the best of luck!  Drew displays a huge amount of training knowledge with a variety of  skills and combined with his fun energy that he brings has made members at S3 better because of him, thank you Drew.  He will be missed so please make sure to get your goodbyes in before September 1st.   We will also be throwing a Crossfit S3 going away party on Sunday September 1st @ Sean’s house and hope everyone will be able to attend.

THIS WEEKS WORKOUTS:

Monday
Strength

S3 Competition Crew

S3 Competition Crew

A) Back Squat 5-5-5-5
B) 12 Minute AMRAP:
1 Rope Climb (Sub=’s 8 Ring Rows)
8 Thrusters (155/105)
1 Rope Climb (Sub=’s 4 DB Renegade Rows(40/25))(1 Renegade Row = Pull L/Pull R/Push Up)
8 Power Cleans (155/105)

Tuesday
Speed.Stamina

A) Press 5-5-5-5-5
B) For Time:
25 Box Jumps (24/20)
10 Push Press (95/65)
100 M Row
20 Box Jumps (24/20)
10 Push Press (95/65)
200 M Row
15 Box Jumps (24/20)
10 Push Press (95/65)
300 M Row
10 Box Jumps (24/20)
10 Push Press (95/65)
400 M Row
5 Box Jumps (24/20)
10 Push Press (95/65)
500 M Row

Wednesday
Stamina.Strength.Speed

No Country For Old Men?? Not!  Nice Top 10 Finish To Tayls+Greg

No Country For Old Men?? Not! Nice Top 10 Finish To Tayls+Greg

 

A) Build To A 3 Rep Max Squat Clean
C) For Time:
1600 M Run
50 Front Squats (135/95)
1600 M Run

Thursday
Strength.Stamina

A) Dead Hang Chin Ups 6-6-6 (Take A 2 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 6 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 6 Reps For You, Following Your 6 Reps Do An Additional 3 Reps Of Negative Only Pullups.  Try To Take 3 Full Seconds To Lower Your Body All The Way Down For These 3 Reps.
-Rest 2 Minutes Between Sets-

B) 3 Sets Of Max Effort Strict Hand Stand Pushups
*Scaled Version: Max Effort Handstand Holds
-Rest 1 Minute Between Sets-

C) 3 Rounds:
6 Wall Walks
12 Pullups
18 KBS (1.5/1.0)
24 Push Ups

Friday
Speed

S3 Team Baker & Arnold Representing

S3 Team Baker & Arnold Representing

 

2 Minute AMRAP:
Max Effort Double Unders (Alternate 50 Singles And 10 Jumping Knee Tucks)
-Rest 1 Minute-
3 Minute AMRAP:
Max Effort Burpees
-Rest 2 Minutes-
4 Minutes AMRAP:
Wallballs (20/14)
-Rest 3 Minutes-
3 Minute AMRAP:
Max Effort Burpees
-Rest 2 Minutes-
2 Minute AMRAP:
Max Effort Double Unders (Alternate 50 Singles And 10 Jumping Knee Tucks)

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

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