Article Of The Week
To anyone who feels that rest days are not as high a priority as training. Rest days are important as quality of training will lead to increased performance in multiple capacities (strength, stamina, muscular endurance, etc.) and prevent injuries:
Video Of The Week:
Great video on restoring scapular balance. Go buy a lacrosse ball there $2, your body will thank you:
Or if you have no interests in that maybe this will hold your interests:
Nutrition Tip Of The Week:
Post WOD nutrition is very important especially with the intensity of our workouts. Take a look at this article for insight on the importance of fueling your body after training:
Also do not forget that Crossfit S3 is a pickup location for Custom Fit Meals. Convenient, affordable, healthy meals:
Spotlight Athlete Of The Week:
How long have you been crossfitting?
Since September 2011
Why do you crossfit?
When my gymnastics career ended in high school, I needed to find a way to stay in shape so I started running. After a few years, I got bored and running stopped being a challenge. Then I turned 30 and found that I needed to run longer distances to get the same results as a few miles in my 20’s. So I needed to make a change to shock my body. Boy did I find that in Crossfit.
What is the best part of S3?
I love being around like minded people. Great friendly competition with top-notch coaches.
What keeps you coming back?
Each day is a challenge to survive the workout and improve on the day before. You can’t beat the feeling you get at the end of a tough WOD when you prove to yourself that you can do it especially those days when you want to quit after the first minute (usually on rowing days).
What is your favorite gymnastics move?
All of them! Makes me feel like a kid again.
What is your least favorite gymnastic move?
I have a mental block with ring muscle ups. One of these days I’ll get it.
What is your favorite weightlifting move?
Overhead squat- it requires focus, balance, core strength and flexibility.
What is your least favorite weightlifting move?
Snatch- it’s so technical and difficult.
What is your favorite metabolic conditioning movement?
I may be weird but I don’t hate burpees or box jumps.
What is your least favorite metabolic conditioning movement?
I do, however, hate double unders, rowing and wall balls.
What is your favorite girl WOD?
Cindy- I seem to be better with WODs that involve a lot of rounds with low reps.
What is your favorite Hero WOD?
JT- a lot of great gymnastics movements with handstand pushups, ring dips and push ups.
What is your least favorite girl WOD?
Karen- 150 wall balls. Need I say more…
What is your least favorite Hero WOD?
Manion- 7 Rounds: 400 m run, 29 back squats (135/95). My legs have never been that sore before or since. Ouch!
What type of WODs do you prefer?
Chippers – These are fun for me in a sick kind of way. I like working my way through a long list of different movements. I get a little bored with single movements or couplets.
A) Snatch Complex: Build To A Heavy Weight For The Following Complex (Use Same Weight For All Movements)
1 Hang Power Snatch
2 Power Snatch
1 Squat Snatch
B) 5 rounds:
10 power snatch (75/55)
10 Burpee Broad Jumps (6ft/4ft)
Rest 2 Minute Between Rounds
*Purpose: Explosive Power & Technique/Fast Rounds+Good Recovery
A) Level Testing- Don’t Forget To Bring Your Sheets!
B) 30 Power Cleans (155/105)
Rest 3 minutes
400 m Run
12 KBS (1.5/1.0)
12 Wallballs (20/14)
15 KBS (1.5/1.0)
15 Wallballs (20/14)
18 KBS (1.5/1.0)
18 Wallballs (20/14)
*Purpose: ATP-CP Test/Strength & Power/ Aerobic Capacity
A) Deadlift 3-3-3-2-2 (All Sets Touch And Go)
B) 4 Rounds:
Row 250 M
8 Dead Hang Pull-ups
12 Squat Thruster Tuck Jumps
8 Dead Hang Chin-ups
*Purpose: Strength/Aerobic Power
A) Back Squat 5-5-4-4-3-3
B) 10 Minute Amrap:
40 Double Unders
12 Push Press (135/95)
8 Alternating Jump Lunges Per Leg
*Purpose: Strength/Explosive Power & Technique/Aerobic Power
Box Jumps (24/20)
Push-ups (hand release)
*Cros3fit Benchmark; Compare To 4/5/2012
*Purpose: Aerobic Sustainability/Capacity & Upper Body Muscular Endurance
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Olympic Lifting Skills: 10:00
Open Gym: 11:00-1:00