2 March 2013

WEEKLY UPDATE: MARCH 4TH-MARCH 10TH

Strength Cycle:
For the next 6 weeks, the gym will focus on a 6 week strength cycle with two main lifts involved:  Push Press and Thrusters.  The push press is a great lift that requires speed, power, explosiveness, and strength.  The thruster is a functional, total body lift that requires not only great lower body strength, but the ability to drive weight from the bottom of a front squat to an overhead position.  Make sure to attend classes over the next 6 weeks when these lifts are provided as the strength element for class to see progress.

Article Of The Week:
Getting under the bar from shoulder to overhead can give people fits once the weight increases.  Here is a great article on the split jerk that has some insightful cues on how to use your entire body as leverage to gain maximal upward momentum of the bar and also just as important,  to get under the bar as fast as possible in the correct position.

http://library.crossfit.com/free/pdf/CFJ_Jerk_Vaughn_FINAL.pdf

Video Of The Week:
Very informative video on the kipping handstand push up.  Would still recommend gaining strength/confidence in strict handstand push ups before moving on to the kipping version.  Take a look!

http://www.youtube.com/watch?v=BJUuqvjG3sc

Spotlight Athlete Of The Week:
Pete Arnold

IMG_0057

 

 

 

 

 

 

 

 

How Long Have You Been Crossfitting:
As of this April it will be 2 years for me.  I only wish I would have been introduced to this when I was younger.

Why Do You Crossfit:
The variety of  movements within the structure of Crossfit is phenomenal.  I’ve done the home dvd workouts of P90X and Insanity 3 times each, but got bored very quickly and with boredom came plateaus.  I have not been bored with any of the Crossfit workouts and continue to be challenged, even if I have done the WOD before.  I feel I am in the best shape of my life, but also believe there is always room for improvement.

What Is The Best Part Of CrossfitS3:
I think the best part of CrossfitS3 is the community.  It is nice to “get your ass kicked” and enjoy it with similar minded people.

What Makes You Keep Coming Back:
I continue to come back because it’s the best workout regimen I’ve ever been involved with and have results that I want to continue to build on. Furthermore, it’s easier coming here and having the workout already planned for me.  I think the programming is top notch.  Additionally, I wouldn’t want to give up the relationships that have been developed.

Favorite Gymnastic Movement:
I like dead hang pull/chin ups and push ups but getting the kipping pull ups has been a trying episode for many months.  I’ve only recently been able to see improvements in that skill.

Least Favorite Gymnastic Movement:
Kipping Hand Stand Push Ups.  Handstand pushups are not my least favorite movement, but the kipping part is what I need the most work on.  I continue to have balance issues trying to string kipping HSPU together.  Gymnastic movements are especially challenging for me as I had never heard of movements such as toes 2 bar and knees to elbows before Crossfit.

Favorite Weightlifting Movement:
Strict Press.  This is a hard choice as I like most weight movements.

Least Favorite Weightlifting Movement:
Squat Snatch.  While I like most weightlifting movements, the technique involved with the squat snatch is so complex that I need a lot work on that lift.  Many of the Olympic lifts that have been introduced require a technique that was foreign prior to Crossfit.  Like many (before Crossfit), I would go to the weight room to bench and do other static movements.

Favorite Metabolic Conditioning Movement:
Running

Least Favorite Metabolic Conditioning Movement:
This is a tough choice between burpees and double unders.  Burpees because they SUCK and double unders because I SUCK at them.

Favorite Girl WOD:
“Helen” (3 rounds of 400M run, 21 1.5 pood KBS, and 12 pull ups) as I like all three movements in that WOD, but I also like Kelly and Barbara.

Favorite Hero WOD:
“The Seven”.  I did this one recently and it was awesome and one of the harder hero WOD’s.

Least Favorite Girl WOD:
Don’t really have one. I think they are all good and challenging.

Least Favorite Hero WOD:
“DT” (5 Rounds: 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerk all at 155 lbs).  I can’t RX this one because of the hang power clean weight. This causes the weight of the other 2 movements that I can RX to be scaled down disproportionately to allow me to complete the hang power cleans.

What Type Of WOD’s Do You Prefer:
Anything for time

What WOD’s Do You Not Prefer:
AMRAPs. They feel as though they will never end

If You Could See 1 Movement In A WOD, What Would It Be:
WODs that involve the 2 pood KB.  They are especially challenging, but don’t require precise technique.

THIS WEEKS WORKOUTS:

MondayIMG_2850[1]
Strength

A) Build To A 5 Rep Push Press Max
B) 50 Reps Of Shoulder To Overhead @ 75% Of Part A)
Rest 2 Minutes
50 Ring Dips
Rest 2 Minutes
Then:
4 Rounds:
Side Plank Holds 30 Seconds Per Side;
Rest 1 Minute After Both Sides Are Completed

Purpose: Upper Body Strength/ Upper Body Gymnastic Strength/Core Stability

Tuesday
Speed.Stamina 

100 Double Under Buy In
Then 6 Rounds:
100 M Run
6 Burpees
12 Knees To Elbow
100 Double Under Buy Out

Rest 5 Minutes

100 Double Under Buy In
Then 6 Rounds:
100 M Run
6 Hand Release Push Ups
12 KBS (1.5/1.0)
100 Double Under Buy Out

Rx+= Toes To Bar
Sub For 100 Double Unders=150 singles + 50 Knee Tucks

Purpose: Moderate Aerobic Power

WednesdayIMG_2777[1]
Stamina.Speed.Strength

A) Thruster 5-5-5
B) “Jackie”
1000m row
50 thrusters (45/33)
30 pull-ups

*Crossfit Benchmark

Purpose: Total Body Strength/ High Aerobic Power

Thursday
Strength.Speed

A) Build To A 5 Rep Hang Power Clean
B) 3 Rounds:
1 Minute Max Effort Hang Power Clean @ 80% Of A)
Rest 1 Minute Between Rounds
C) 20-16-12-8-4
Deadlift (185/125)
Box Jumps (24/20)

Rx+= (225/155)

Purpose: Power+Explosiveness/ Clean Technique/ Short To Moderate Time Domain With High Intensity

FridayIMG_2855[1]
TBA
CROSSFIT Games 13.1 WOD

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

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

24 February 2013

WEEKLY UPDATE: FEBRUARY 25TH-MARCH 3RD

Survey:
A 6 question CROS3FIT survey was sent to your email this past week. We appreciate your feedback and look forward to all responses.  If it isn’t in your inbox, please check your spam.  Fill us in and thank you!

Crossfit Games:
Registration is open for the 2013 Crossfit Games Open! Hurry up as time is closing soon on this great opportunity to represent why you crossfit and is a great way for the gym to come together as a community to represent S3 worldwide.  If you are interested in being involved, follow the link below to sign up.  The more people who register means the more fun we can have as a group in the 5 open workouts!  Added bonus you just might surprise yourself on what you can accomplish!  These 5 weeks are a great barometer to your training and is consider the main crossfit event worldwide. Sign up and have some fun!  Tell Greg to sign up as well this week when you see him.

http://games.crossfit.com/announcements/2013-open-registration-live

Article Of The Week:
Having problems with technique on lifts??? It all starts from the bottom. Take a good look at this article on feet placement.

http://library.crossfit.com/free/pdf/CFJ_Feet_Starr_FINAL.pdf

Video Clip Of The Week:
Rowing technique broken down into small segments, which can lead to huge improvements.  Please review!!! This will make your life a little easier if you are having trouble with rowing:

http://www.youtube.com/watch?v=sWnnXscqE9I

Spotlight Athlete Of The Week:
Greg Swierczewski

Greg CxFt 2 (1)

 

 

 

 

 

 

 

How Long Have You Been Crossfitting:
Actually in March it will be two years since I began Crossfitting

Why Do You Crossfit:
I crossfit for a variety of reasons, although most importantly I do it for the results.  Results from looking better, feeling better, and performing better.  I found something permanent and long lasting. I can’t imagine myself not Crossfitting regardless of my age or abilities.  I love that Crossfit can be so many different things to so many different athletes.  It’s never boring. It’s never easy.  And to quote Mark Rippetoe, “Strong people are harder to kill than weak people, and more useful in general.”

What Is The Best Part Of CrossfitS3:
It’s the community that has been created and that all starts with our ownership, coaching, and members.   What’s more motivating than seeing a full class pushing limits only a few wish they could and actually do?

What Makes You Keep Coming Back:
What differentiates Crossfit S3 and keeps me coming back is the environment, the promotion of healthy competition, and the motivation to push myself further than if I worked out alone. Also, it’s the friendships developed.

Favorite Gymnastic Movement:
Given that most gymnastic movements tend to be a weakness for me, this question is more of which one do I dislike the least.  With that said, pull ups since I am decent at that them.

Least Favorite Gymnastic Movement:
Without a doubt, Hand Stand Push Ups

Favorite Weightlifting Movement:
Power Snatch – Epitomizes a complete full body movement requiring perfect balance of power and technique.

Least Favorite Weightlifting Movement:
Overhead Squat

Favorite Metabolic Conditioning Movement:
A tie between rowing and box jumps.  These two movements are strengths of mine therefore I classify them as favorites.

Least Favorite Metabolic Conditioning Movement:
Rowing (lol), only because of how it makes me feel afterwards. Actually I’m joking, although I do have a  love/hate relationship with rowing.  But in all seriousness, double unders are by far my least favorite metabolic movement.  Pure frustration.

Favorite Girl WOD:
Kelly – 5 Rounds For Time:  Run 400m, 30 Box Jumps, 30 Wall Balls (20lbs)

Favorite Hero WOD:n
Wittman – For Time, Seven rounds of: 15 Kettle Bell Swings (1.5 pood), 15 Power Cleans (95 pounds), 15 Box jumps (24″ box)

Least Favorite Girl WOD:
I’m thinking Angie here.  100 of anything is just nasty and 100 consecutive pull ups causes some serious pain.  You feel it in your arms for days!

Least Favorite Hero WOD:
This one is tough to answer.  I could list several here simply because they contain movements I dislike (more like I’m not very good at them).  So McGhee (Rounds in 30 min – 275 pound Deadlift, 5 reps 13 Push-ups, 9 Box jumps, 24 inch box) due to the fact it’s a recent one and got the best of me.  However, hero WODs are the best.  I love pushing it to the limit to honor our soldiers (the heroes who risk it all for their country and countrymen).

What Type Of WOD’s Do You Prefer:
Absolutely any workout “for time” that contains an element of our Crossfit S3 namesake (strength, speed, stamina).  My favorite WODs involve an Olympic lift with moderate weight, running or rowing, and other “met con” movements.   They are a perfect sampling of movements representing the essence of Crossfit (stronger than a runner, faster than a weightlifter).

What WOD’s Do You Not Preference:
AMRAPS for sure!  I’d rather chip away on my reps than to keep cycling through.  It’s more mental than anything.  Honestly, throw some gymnastic movements into an AMRAP and I tend to struggle.  Coincidentally, those WODs end up falling on my rest days (wink).

If You Could See 1 Movement In A WOD, What Would It Be:
An Olympic lift (Power Clean or Snatch) with light to moderate weight

Even at 50, Dean ROCKS it!

Even at 50, Dean ROCKS it!

Monday
Stamina

15 Minute AMRAP:
100 M Run
10 Box Over Jumps (24/20)
10 Power Cleans (135/95)
(Run Up 100 M, Reps Up 5)

Rest 5 Mins Then:

15 Minute AMRAP:
100 M Run
10 Air Squat To Box Jump (24/20)
10 Sumo Deadlift High Pull (95/65)
(Run Up 100 M, Reps Up 5)

Tuesday
Speed.Strength

A) Find A Challenging 5 Rep Back Squat
Then For 8 Minutes Every Minute On The Minute: 2 Back Squats
B) 8 Minute AMRAP:
3-6-9-12…ladder
Hand Release Burpees
KBS (2.0/1.5)

Perfect!

Perfect Posture

Wednesday
Strength.Speed.Stamina

A) 1 Rep Max Push Press
B) 800 M Run
20 Push Press/Jerk (155/105)
100 Ab Mat Sit Ups
20 Push Press/Jerk (155/105)
800 M Run

*Rx+= (185/125)
*Cros3fit Benchmark- Compare to 10/24/2012

Thursday
Stamina.Strength

4 Rounds:
15 Handstand Pushups
Row 250 M
15 Dead Hang Chinups
Row 250 M

IMG_2784[1]

Thrusters.. AGAIN!

Friday
Speed

A) 1 Rep Max Thruster
B) Crossfit Games 2011 Workout #1
10 Minute Amrap:
30 Double Unders
15 Power Snatch (75/55)

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

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

17 February 2013

WEEKLY UPDATE: FEBRUARY 18TH – FEBRUARY 24TH

THIS WEEKS WORKOUTS:

Monday
Speed

A) Find 1 Rep Max Press
B) 5 Rounds:
15 Push Press (95/65)
15 Lateral Bar Hops
15 Air Squats
200 M Run
Rest 2 Mins Between Rounds

Tuesday
Stamina.Strength

“McGhee”
30 Minute Amrap:
5 Deadlift (275/185)
13 Push Ups
9 Box Jumps (24/20)

*Crossfit Benchmark

Wednesday
Strength.Speed.Stamina

3 Rounds:
15 Pullups
15 Hang Power Snatch (95/65)
Then:
Row 1000 M Buyout

*RX += (115/85)

Thursday
Stamina.Speed

7 Minute AMRAP:
Max Burpees With 6″ Overhead Jump
Rest 5 Minutes
6 Minute AMRAP:
250 Double Unders Then With Remaining Time Max KB Swings (1.5/1.0)
Rest 5 Minutes
5 Minute AMRAP:
600 M Run Then With Remaining Time Max Weighted AB Mat Situps (45/25)

Friday
Strength

A) Find 1 Rep Max Front Squat
B) 8 Rounds:
5 Thursters (AHAP; as heavy as possible)
100 M Sprint
1 Minute Rest Between Rounds

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

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

10 February 2013

WEEKLY UPDATE: February 11th – February 17th

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.

Kids’ Room:
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!
Thank You
Eric, Erin, Chris, Mike

THIS WEEKS WORKOUTS:

IMG_2667[1]

Paul Blart on double unders!

Monday
Strength

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

Tuesday
Stamina.Speed

Tabata Mashup:
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[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.

IMG_2577[1]

Good looking S3 crew!

Wednesday
Speed.Strength.Stamina

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)
10 Muscle-ups

Thursday
Strength.Speed

A) Front Squat 3-3-3
B) 6 Rounds:
2 Minute AMRAP:
200 M Run With Remaining Time Max Effort Power Cleans (135/95)

*Cros3fit Benchmark
*Compare To 11/2/2012

Friday
Stamina

Quick... let's see who can have the shortest shorts... 3.2.1.. Go!

Quick… let’s see who can have the shortest shorts… 3.2.1.. Go!

3 Rounds:
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

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

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

3 February 2013

WEEKLY UPDATE: February 4th – February 10th

You have competition every day because you set such high standards for yourself that you have to go out every day and live up to that.
-Michael Jordan

If anyone is interested in participating in a Nutritional Challenge starting tomorrow February 4 and going to April 7, please contact Colleen!  These dates would give you 28 days before the Crossfit Games Open and continue during the Open! It would be great to have a big turnout for the Games this year!  The same rules apply for this Nutrition Challenge as from the challenge in October with the exception of no wod before and after.  Please let Colleen know if you would like to participate!

Registration is open for the 2013 Crossfit Games Open!  This is a great way for the gym to come together as a community and represent S3 worldwide.  If you are interested in being involved, follow the link below to sign up.  The more people who register means the more fun we can have as a group in the 5 open workouts!  Added bonus you just might surprise yourself on what you can accomplish!

http://games.crossfit.com/announcements/2013-open-registration-live

Below is a real great visual and breakdown of the Olympic lifting skills used quiet frequently!  This visual is a good systematic breakdown of body positioning within different parts of the lifts and can really help everyone understand the lifts in smaller pieces.

olylifts

 

 

 

 

 

 

 

THIS WEEKS WORKOUTS:

Have you seen this crossfitter?

Have you seen this crossfitter?

Monday
Stamina

25 Minute AMRAP:
400 M Run
25 Bodyweight Deadlifts
20 Jumping Air Squats
10 Hand Release Push Ups
5 Wall Walks

Tuesday
Strength.Speed

A) Press 3-3-3
B) 3 Rounds:
10 Power Snatch (95/65)
15 Toes To Bar
Rx+= Squat Snatch (115/85)

Wednesday
Speed.Stamina.Strength

Our local celebrity "Ryan Froning"

Our local celebrity “Ryan Froning”

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

* Crossfit Benchmark WOD

Thursday
Stamina.Strength

A) Goat Work For 15 Minutes:
Work On A Skill/Lift/Stretching/Etc.
Don’t Just Stand Around And Do Nothing!
B) 3 Rounds:
750 M Row
20 KB Swings (2.0/1.5)
20 Handstand Pushups

IMG_2553[1]

When your this awesome…. you wear sunglasses when you workout

Friday
Speed

A) Front Squat 3-3-3
B) 6 Rounds:
50 Double Unders
12 Burpees
Rest 2 Minutes

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

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

25 January 2013

WEEKLY UPDATE: January 28th-February 3rd

MondayIMG_2465[1]
Speed

A) Press 3-3-3
B) 2 Rounds:
2 Minute AMRAP:
Run 200 M With Remaining Time Ball Slams (30/20) For Reps
Rest 1 Minute
4 Minute AMRAP:
Run 400 M With Remaining Time KB Swings (1.5/1.0) For Reps
Rest 2 Minute

Tuesday
Strength.Stamina

A) 100 Hang Power Cleans (115/85)
*30 Double Unders Penalty Anytime Bar Is Dropped
*Sub For Double Unders = 45 Singles + 15 Lateral Bar Hops
B) Max Effort 400 M Run

WednesdayIMG_2469[1]
Stamina.Speed.Strength

A) Front Squat 3-3-3
B) “S3″
30 Body Weight Back Squats
1000 M Row
50 Burpees

*Cros3fit Benchmark

Thursday
Speed.Stamina

3 Rounds:
25 Power Snatch (75/55)
25 Push Press (75/55)
25 Box Jumps (24/20)

*Full Recovery Then:
2 Rounds of 250 M Row
Rest 3 Minutes Between Rounds

FridayIMG_2470[1]
Strength

A) Take 15 Minutes To Establish 1 Rep Max Deadlift
B) Every Minute On The Minute For 20 Minutes:
Even Minutes:  8 Plyo Plate Pushups
Odd Minutes: 6 Deadhang Chinups
Rx+= Sub 3 Muscle Ups For Deadhang Chinups

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

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

25 January 2013

NO CLASSES FRIDAY AFTERNOON 01/25/13

Due to in-climate weather, we will not have our 5:00 & 6:00 classes tonight.  Saturday morning may be cancelled too.  This is for the safety of all of us crazy CrossFitters that need our Fix for the Day! Thank you for your understanding!

-Sean

 

18 January 2013

WEEKLY UPDATE: JANUARY 21ST- JANUARY 27TH

Winning isn’t something that happens suddenly on the field when the whistle blows and the crowds roar. Winning is something that builds physically and mentally every day that you train and every night that you dream.”
-Emmitt Smith

It saddens to inform all of our members the news that Erin and her family will be moving back to California in March.  Everyday she brings a great amount of passion, dedication, and work ethic to help anyone who walks in the S3 doors a healthier, happier, better person.  Erin is an incredible person and trainer and what she brings out in people will be missed severely!  We wish her and her family the absolute best!!!

Look forward to seeing everyone work hard this week!
Eric, Erin, Tayls, Mike

MondayIMG_2373[1]
Strength

A) Press 5-5-5 ( Try to add 2.5-5 lbs to last week)
B) 8 Rounds:
3 Push Press
6 Renegade Rows (40/25)
Rest 1 Minute Between Rounds

*Push Press Weight=’s Weight Found From 5 Rep Press
*Pull With Right Arm/Push Up/Pull With Left= 1 Rep On The Renegade Rows
*RX+= Sub 3 Muscle Ups For Renegade Rows

Tuesday
Speed.Stamina

A) Max Effort 500 M Row
B) 18 Minute AMRAP:
200 M Run
25 Wallballs (20/14)
200 M Run
25 Box Jumps (24/20″)

WednesdayIMG_2372[1]
Stamina.Speed.Strength

A) Deadlift 3-3-3 (Try to add 5-10 lbs to last week)
B) 3 Rounds:
20 Deadlifts (225/155)
20 Burpees
400 M Run

Thursday
Strength.Speed

A) Front Squat 5-5-5 (Try to add 5-10 lbs to last week)
B) “Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dips

*Crossfit Benchmark

FridayIMG_2393[1]
Stamina

4 Rounds:
10 Clapping Pushups
20 Broad Jumps (6/4 ft)
30 Ab Mat Sit Ups
40 Calorie Row
50 Double Unders

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

11 January 2013

WEEKLY UPDATE: JANUARY 14TH – JANUARY 20TH

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
-Mark Rippetoe

Crossfit Open registration begins on January 30th!  Take a look at the hyperlink below to see how “The Open” works.  It would be great for the gym to have a great turnout as this is a great gauge on how your fitness levels compare to crossfitters throughout the world and is great way to bring more camaraderie into the gym!
http://games.crossfit.com/about-the-games/the-games-season

Thanks for all the hard work and dedication from ALL members!!!  The last couple of months have been great watching PR’s in lifting, benchmarks, and WOD’s.  Very exciting to witness and great job to the whole S3 family!!

Erin, Eric, Tayls

THIS WEEKS WORKOUTS:

Monday
Stamina

100 Reps!!!! Thank you Crossfit!!!

A) Press 5-5-5 (Try to add 2.5-5 pounds compared to last week)
B) This Workout Is Composed Of 3 AMRAP’s Of The Following Movements:
400 M Run
20 Burpee Box Jumps (24/20)
40 Toes to Bar
60 Ball Slams (30/20)
* Workout Starts With 4 Min AMRAP, Then Restarts Back To The Run Into 7 Min AMRAP, Then Restarts Back To The Run Into 10 Min AMRAP
* 1 Minute Rest Between Each AMRAP

Tuesday
Strength.Speed

A) Take 10 Minutes To Practice Proper Squat Technique
B) “DT”
5 Rounds:
12 Deadlifts (155/110)
9 Hang Power Clean (115/110)
6 Push Jerk (155/110)
*Crossfit Benchmark WOD (Compare to 12/4/12)

Wednesday
Stamina.Speed.Strength

Alex has been stuck in the bottom of a squat.... since Tuesday

Alex has been stuck in the bottom of a squat…. since Tuesday

A) Front Squat 5-5-5
B) 12 Min AMRAP:
20 Back Racked Alternate Lunges(10 per leg) (105/75)
10 Handstand Push Ups
25 Double Unders

Thursday
Strength.Stamina

8 rounds:
4 Power Snatch (135/95)
8 Bar Facing Burpees
12 Wallballs (20/14)
Rest 1 Minute Between Rounds
*Cros3fit Benchmark WOD (Compare to 12/6/2012)

Friday
Speed

A) Take 15 Minutes To Establish A 3 Rep Max

Perfect Burpee!

Perfect Burpee!

B) 15 Deadlifts (185/135)
Sprint 200 M
Rest 1 Minute
15 Deadlifts (185/135)
Sprint 400 M
Rest 2 Minutes 15 Deadlifts (185/135)
Sprint 600 M
Rest 3 Minutes
15 Deadlifts (185/135) Sprint 800 M
RX+=(225/155)

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

Sunday
Foundations: 10:00
Open Gym: 11:00+12:00

6 January 2013

WEEKLY UPDATE: JANUARY 7TH – JANUARY 13TH

Practice does not make perfect. Only perfect practice makes perfect.
Vince Lombardi

UPDATES:
STRENGTH CLASS
Starting Thursday January 17,2013 Crossfit S3 will be adding a one time 4 week strength class held on Thursdays at 6:30 PM.  Class is limited to 8 people and registration is a requirement to participate.  No registration means no class.  Class begins promptly at 6:30 and ends at 8PM.  The first 30 minutes of class will start with detailed instructions/warm up followed with an hour of training. The program is highly detailed and must be followed in the correct matter to see results.   If you are interested in this class, it is highly recommended to commit for the 4 week cycle to see results.

OPEN GYM
Starting this week Crossfit S3 is expanding Open Gym hours.  Every Tuesday and Thursday Open Gym will take place from 4:00 pm – 4:45 pm.  Remember Open Gym is not a regularly scheduled WOD as anyone attending should have an idea of what they want to work on.  The concept of Open Gym is to allow people the accessibility and freedom to complete a workout.  Three variations of what will be allowed during this time are listed below.   Within any class structure there still needs to be guidelines and order to follow, even the open gym model.  Open Gym will end promptly at 4:45 pm on Tuesday and Thursday.  These added Open Gym hours will be canceled if guidelines are being taken advantage.

Open Gym Workout Options
1) A Crossfit S3 missed workout
2) A CrossFit HQ named “Benchmark” WOD
3) Strength lifts, skills, or stretching

*** These are your only 3 options
*** This gives you access to  100+ workouts.
*** You should be able to find a workout which suits your needs.

*** With these workouts being supervised versus coached we feel this is the safe approach.

Thank you for your cooperation and hope everyone has a great week!
Eric, Erin, Tayls

MondayIMG_2287[1]
Speed

A) Press 5-5-5
B) 10 Rounds:
8 Jumping Lunges (Per Leg)
8 Box Jumps (20/16)
Rest 30 Seconds After Each Round

Tuesday
Strength.Stamina

“Angie”
100 Pullups
100 Pushups
100 Ab Mat Situps
100 Air Squats
*Crossfit Benchmark (Compare to 11/27/12)

WednesdayIMG_2286[1]
Speed.Strength.Stamina

A) Deadlift 3-3-3
B) 30-20-10
Thrusters (95/65)
KB Swings (2.0/1.5)

Thursday
Stamina.Speed

6 Rounds:
250 M Row
10 Burpees
Rest 1 Minute
Run 200 M
10 Burpees
Rest 1 Minute
*Cros3fit Benchmark (Compare to 11/29/12)

FridayIMG_2285[1]
Strength

A) 10 Minutes To Establish 5 Rep Max Front Squat
B) For Time:
30 Front Squats
*8 Ring Dips Every Time The Bar Is Re-Racked
*Use Weight Found In Part A

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

Sunday
Foundations: 10:00
Open Gym: 11:00+12:00