Here are some key guidelines and reminders for general class structure of the gym. These guidelines are an integral part to the class structure of S3 and need to be met daily by every member to ensure optimal safety, effectiveness, performance, and more. Please review these guidelines and remember what is expected of you every time you attend class.
General Class Structure:
1. Register for classes!!! We are a group fitness facility, and we need to know participation numbers in advance, as it significantly impacts the structure of each individual class. Please be courteous by registering for every class you plan to attend.
2. Be prepared to be in class for a full hour. If you cannot dedicate a full hour of your time, please choose another class to attend when an entire hour is possible.
3. Be prepared for class. Most participants find it helpful to take a look at the workout (posted on the blog) before arriving at the gym. Keep in mind that we only have an hour to get everything done. Once class starts, be ready to work hard, pay attention, and have fun.
4. Take your warm up just as seriously as your workout! Pay attention; do not just go through the motions. Your workout will suffer if you do so.
5. If you arrive late for any reason, take a look at the whiteboard for the warm up and please join in without distracting others. Expect burpees! (or even something worse, if such a thing actually exists!)
6. Pay attention when your trainer is discussing the WOD on the whiteboard. You might already be prepared, but by tuning out, you could potentially miss out on some tips or information that could improve your workout. Worse, you could end up distracting others who are paying attention if you are playing the role of Chatty Cathy.
7. Ask questions!!! Questions are great and can definitely help improve your approach to the workout. Please make sure to ask questions and fully understand the structure of the workout before we split away from the whiteboard. If something doesn’t make sense, ask about it before we move to set up for the workout. WE WILL ALWAYS GO OVER THE WORKOUTS, MOVEMENTS, YOUR QUESTIONS, ETC.; it is your responsibility to pay attention while we do so.
8. After all classes, please clean up any sweat, chalk, spit (which should never happen inside the gym anyways!) you might leave behind. Please put away any and all used equipment in its proper location (bars, rings, mats, dumbbells, kettlebells, boxes, rowers, AbMats, wall balls, bumper plates, etc). When handling equipment, treat it as if it is your own property. Be gentle! This will preserve the quality of our S3 equipment. If we treat our equipment well, we will continue to work out with great equipment.
9. Have fun with your fellow members, encourage each other, and train hard!
Scores/Times On The WhiteBoard:
A critical element of the Crossfit community is the whiteboard in every box. The purpose of the whiteboard is to foster excitement, encouragement, accountability, and motivation. The work done by EVERY member in EVERY hour of class matters!!!! Please post your effort for the day up on the whiteboard. Be proud of what you have done and accomplished with your workout each day. Know too that you are likely helping your friends to push harder in the following classes. Post it up!!!
Warm Up and Post WOD Strectching:
Beginning next week, along with the WOD (Workout of the Day), we will also post a warm-up and post-WOD stretch to the whiteboard. Please be sure to take these two elements seriously!!! Warm-ups affect how your body will receive the workout ahead, and post-WOD stretching affects how well your body will recover after your workout, as well as significantly impacting overall flexibility and range of motion. Take your warm-up and stretching seriously for a long-term positive impact on health and performance.
S3 members have put a lot of great work into improving the quality of our Kids’ Room over the last couple of months. The walls have been painted and decorated, a tv/dvd player mounted, a couch added for kids, and TOYS TOYS TOYS!!! donated. This has had a huge impact on keeping the little ones entertained, occupied, quiet, and safe. That being said, we must be sure to maintain the space by leaving it neat and clean after each class.
Upon your kids’ departure, make sure that everything is tidied up and put back in its rightful place. If food is brought into the room, leave not a crumb behind (check both the floor and couch). There is a vacuum in the room; please use it! If any food needs to be thrown away, use the big trash can inside the gym, rather than the small waste basket beside the refrigerator. The last thing we want is ants, bugs, or any kind of critter drawn into this room. If the AC/heater is used, please turn it off before leaving. It is a privilege to have a room dedicated to your children while you work out. Do not take advantage of this, and we thank you in advance for making sure this area stays nice and clean!
Look forward to seeing everyone have some fun this week!
Eric, Erin, Chris, Mike
THIS WEEKS WORKOUTS:Monday
A) Take 12 Minutes To Find 3 Rep Max On Strict Press
B) 30 Reps Of Strict Press @ 75% Of Part A
60 KB Snatches (1.5/1.0)
* Break Up KB Snatches Anyway You Want; Must Complete 30/Arm
* Rx+= 2.0/1.5
KBS (1.5/1.0) & Ab Mat Situps
Rest 3 Minutes
Double Unders & Strict Push Ups
*Tabata Mashup= Switching Back And Forth For 8 Minutes Between 2 Exercises
*Tabata = 20 Seconds Work/10 Seconds Rest
Tabata Method : By Wikipedia
A popular regimen based on a 1996 study 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.
A) Gymnastic Skills Work For 15 Minutes:
Work On Kipping, Double Unders, Muscle Ups, Handstand Holds, Air Squats, Pushups, OR BURPEES!
Don’t Just Stand Around And Do Nothing!
B) Crossfit Games Open Wod 11.4:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90)
A) Front Squat 3-3-3
B) 6 Rounds:
2 Minute AMRAP:
200 M Run With Remaining Time Max Effort Power Cleans (135/95)
*Compare To 11/2/2012
3 Minute AMRAP: Max Effort Row (Calories)
2 Minute AMRAP: Pullups
1 Minute AMRAP: Max Effort Box Jumps (24/20)
*Rest 3 Minutes After Each Round of Box Jumps
*Rx+= Sub Chest To Bar Pullups
Team Wod: 8:30+9:30
Free Intro Class: 10:30
S3 Conditioning: 11:00
Open Gym: 11:00-1:00