29 March 2013

WEEKLY UPDATE: APRIL 1ST- APRIL 7TH

Article Of The Week:
Mistakes that could be preventing your training potential and growth.  Make sure to give this a quick read as there could be something in here that could help:
http://www.theboxmag.com/crossfit-workouts/the-7-biggest-crossfit-mistakes-and-how-to-fix-them/

Video Of The Week:
Overhead mobility work for everyone with them T-REX arms:
http://www.youtube.com/watch?feature=player_embedded&v=5v-8xEpVjZQ#!
Or if that is not entertaining enough for you:
http://www.youtube.com/watch?v=IAPQEB3llKY

Nutrition Article Of The Week:
Do not be afraid of carbs!:
http://eattoperform.com/2013/03/21/carbohydrates-whole-foods-and-supplementation/
Breakfast Recipe:
http://paleomg.com/5-ingredient-breakfast-stuffed-acorn-squash/

Spotlight Athlete Of The Week:
Christie Guild

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How long have you been crossfitting?
Officially, March 2011. I had registered for my first mud run and though I was running a lot, I knew I needed something more to ensure I could complete the obstacles. A neighbor had told me about S3 so I came for the free intro class in late 2010 and loved it. I started taking Saturday classes prior to Foundations, and as soon as my schedule allowed, I completed Foundations and became a regular.

Why do you crossfit?
Many reasons! I love telling my kids about some of the workouts we do and watching their expressions! They think it’s pretty neat their mom can do this stuff and it encourages them to be athletes as well.  I also love hitting a PR, not allowing myself to become complacent, the challenging variety, and having one more place to wear my Lululemon. (Come on, you know that makes it more fun!)

What is the best part of S3?
Being with happy, hardworking, motivated(ing) people, the coaches who may have 37 times showed me the correct form on something, and still do it the 38th time with a smile on their face. And after the workout, when the nausea has subsided and your heart starts beating a little slower, being grateful that’s it’s over(!) and proud of the accomplishment.

What keeps you coming back?
Another chance to do it all again.

What is your favorite gymnastics move?
Handstand pushups.  I still have to use two mats under my head (someday it will be just one!). I love walking on my hands and being upside down….reminiscent of when I was in tumbling (gymnastics without the equipment).

What is your least favorite gymnastic move?
Pullups! Pullups. Pullups. Pullups. Haaattteee. Looaatthhh. And knees to elbows. Pretty much anything on the bar, unless we were to hang upside down from it. That would rock.

What is your favorite weightlifting move?
Back squat, deadlifts and now, thanks to Tayls, power cleans.

What is your least favorite weightlifting move?
Power snatch…requires too much coordination and concentration. I prefer to zone out during my workouts. It’s my coping method.

What is your favorite metabolic conditioning movement?
Running, ab mat sit-ups, box jumps and jumping rope. I can’t do double unders (see above) but I can go all day with the singles. So far, 500 without messing up is my record!

What is your least favorite metabolic conditioning movement?
Rowing, but my form is getting better (Thanks, Eric!!). What other movement is there that leaves you breathless, feeling like jello, and still only burns 3 calories??

What is your favorite girl WOD?
Diane

What is your favorite Hero WOD?
Griff. I’m not sure I have actually done this one yet (have done variations, but not sure I have done this as written, but would really like to….. hint hint ;))

What is your least favorite girl WOD?
Jackie

What is your least favorite Hero WOD?
Have you seen how many have pullups?!?!?!?

What type of WODs do you prefer?
It depends on the day. Monday’s are not my day, so a short strength day is a great start! By mid-week I start to get my groove back and like the longer “stamina” workouts.

THIS WEEKS WORKOUTS:

MondayIMG_3168[1]
Stamina

A) Push Press 3-3-3
B) 4 Rounds:
400 M Run
12 DB Renegade Rows (35/20)
(Push Up/Pull Right/Pull Left =1 Rep)
18 DB Push Press (35/20)

*RX+= (40/25)

Purpose: Upper Body Strength+Technique; Aerobic Sustainability/Upper Body Muscular Endurance/ Mid-line Stability

Tuesday
Speed.Strength

A) Build To A Tough 3 Rep Deadlift Touch And Go (Not A 3 Rep Max)
B) 12-9-6-3
Deadlift (275/185)
Burpee Box Jumps (24/20)
*100 M Run At The End Of Each Numbered Round

Purpose: Strength/Short To Moderate Time Domain With High Intensity/Aerobic Power

WednesdayIMG_3167[1]
Strength.Speed.Stamina

A) In 15 Minutes Work Up To A Heavy Weight For The Following Complex:
2 Power Cleans
2 Hang Power Cleans
2 Front Squat
*Do Not Drop The Bar Once You Begin The Complex
B) 5 Rounds:
9 Hang Power Clean To Jerk Press/Push Press (155/105)
12 KBS (1.5/1.0)
30 Double Unders

Purpose: Technique+Power+Strength; Moderate Aerobic Power/Strength

Thursday
Stamina.Speed

A) Thruster 3-3-3
B) 200 M Broad Jump
60 Burpees
800 M Run

Purpose: Total Body Strength; Leg Power+Endurance/Aerobic Capacity

FridayIMG_3127[1]
TBA: Crossfit Games Open 13.5
A Scaled WOD Will Also Be Offered As Well
No Excuses To Not Come In!

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

24 March 2013

WEEKLY UPDATE: MARCH 25TH-MARCH 31ST

Schedule Update:
Make sure to look at the online scheduler for current schedules. This week we will be able to offer S3 Conditioning classes at 11am on Monday, Tuesday, Thursday, and Friday. The following week all S3 Conditioning classes are cancelled due to Spring Break. Thank you for your understanding.

Thank You!  Hope everyone has a great week!
Eric, Michael, Tayls, Drew, Janay

Article Of The Week:
New to Crossfit??  Check out the article below:  We ALL start somewhere:
http://library.crossfit.com/free/pdf/CFJ_Beginner_Parker.pdf

Video Of The Week:
Great tricep smashing!!!  No partner.. no problem.  Try it with a lacrosse ball and bring a box of Kleenex:
http://www.youtube.com/watch?feature=player_embedded&v=lEbdcYUSTBQ#!
Or….. If that is too serious:
http://www.youtube.com/watch?v=yAenqrj3310

Nutrition Spotlight Of The Week:
Try adding these foods as a part of your daily nutrition.  Your body and brain will thank you!
http://www.takepart.com/photos/9-super-foods-boost-brain-power

Spotlight Athlete Of The Week:

Ryan Noble

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How long have you been crossfitting?
August 1st, 2010, was the day my life changed forever!

Why do you crossfit?
I ask myself this same question every time there is “running” during a WOD….No good answer yet!

What is the best part of S3?
The people and making friends…Hands down.  Being around like minded people is great.  Bonus feature- I get to wear extra tight shirts and have built some pretty sweet calves!

What keeps you coming back?
Failing…Learning to do Muscle Up’s, or one day butter fly pull-ups….Plus an old Canadian… and everyone in the night (cool) class beats me every day.

What is your favorite gymnastics move?
Bar Muscle Up’s- Sorry Greg, we know it is a “touchy” subject.  Please be nice to me Gina ;)

What is your least favorite gymnastic move?
Wall-Walks- They just wear me down.

What is your favorite weightlifting move?
Arm Curls (Haha)….Ok, I would probably say Squat Snatches right now…but only if my knees are warmed up!

What is your least favorite weightlifting move?
Push Press- Having a tough time with it right now…. It likes to beat me up!

What is your favorite metabolic conditioning movement?
Watching!…Yes it is new, and I have perfected it!

What is your least favorite metabolic conditioning movement?
Running- Some say I am praying when I do this…but I am actually asking God to make me a butterfly, so that I can fly far, far away!

What is your favorite girl WOD?
Linda- Anything that has a bench press in it…is cool to me…Plus my Mommy is named Linda

What is your favorite Hero WOD?
Nate- It has the best of everything…MU’s, HSPU, and heavy KB swings.

What is your least favorite girl WOD?
Fran- You know you have to do it, but it sucks!

What is your least favorite Hero WOD?
The Seven- It takes me to my knees… in round 2!

What type of WODs do you prefer?
I just “prefer” them to be over…but man, you feel great afterwards!  Thank you Coach Eric, Erin, Chris, and Sean…for giving me the greatest gift, that keeps on giving back!

THIS WEEKS WORKOUTS:

IMG_3009[1]

American Swings and ONLY American Swings at S3!

Monday
Strength

A) Push Press 3-3-3
B) 1 Push Press Every 30 Seconds For 10 Minutes
*Use Same Weight Found In Part A
C) 7 Minute AMRAP:
12 Pushups
24 KBS (1.5/1.0)

Tuesday
Stamina.Speed

750 M Row
Then:
21-18-15-12-9-6-3
Overhead Squats (75/55)
Lateral Burpees
Then:
750 M Row

 

IMG_3120[1]

Work smarter… not harder… or not at all! Jk

Wednesday
Speed.Strength.Stamina

A) Thrusters 3-3-3
B) “Strung-Out, Backwards, and Upside Down FRAN”:
1200m Run
9 Pullups
9 Thrusters(95/65)
800m Run
15 Pullups
15 Thrusters(95/65)
400m Run
21 Pullups
21 Thrusters(95/65)

*Compare To 10/12/2011
*Crossfit Benchmark

Thursday
Strength.Stamina

A) Find 5 Rep Max: Hang Squat Clean
B) 3 Rounds:
15 Hang Squat Clean at 90% Of Part A
25 Box Jumps (24/20)
25 Knees To Elbow
50 Double Unders

*Rx+= Toes To Bar

How True!

How True!

Friday

TBA: Crossfit Open WOD 13.4
A Scaled WOD Will Also Be Offered As Well
No Excuses To Not Come In!

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

16 March 2013

WEEKLY UPDATE: MARCH 18TH-MARCH 24TH

Schedule Update: Starting next week, the gym will be adding an additional Cros3fit WOD to the schedule at 8 am Monday-Friday. Also, S3 Conditioning will be continued with a highly recommended instructor from Erin. Janay has been instructing athletic conditioning classes at the Y and has participated in many of Erin’s classes. She knows Erin’s style quite well; please make sure to welcome her into the S3 mix this week! Also, the S3 Conditioning times will change starting next week to the 10am or 11am time slot(days and times provided below). Also, the 9:45am WOD will be changed to 10am.  This means members will have an option on what class they would like to attend at the 10am slot on certain days; either the Cros3fit WOD or S3 Conditioning. Please make sure to review the schedule and different class structures below:

Cros3fit WOD Schedule:
Monday – 8am/10am/12pm/5pm/6pm/7pm
Tuesday- 6am/8am/10am/12pm/5pm/6pm/7pm
Wednesday- 8am/10am/12pm/5pm/6pm/7pm
Thursday- 6am/8am/10am/12pm/5pm/6pm/7pm
Friday- 8am/10am/12pm/5pm/6pm
Saturday- 8:30am/9:30am (Team WODs)

Open Gym Schedule:
Tuesday + Thursday: 4pm
Sunday: 11am-1pm

S3 Conditioning:
Monday/Tuesday/Thursday: 10 am
Friday: 11am

Foundations:
Class 1: Monday 8PM OR Tuesday 7AM
Class 2: Wednesday 8PM OR Thursday 7AM
Class 3: Saturday 12PM OR Sunday 10AM
*Foundations begins at the start of the week with Class 1

Article Of The Week:
Make sure to read this article as it applies to everyone!!  Great article out on shoulder mobility and stability.
http://www.marksdailyapple.com/how-to-maintain-shoulder-mobility-and-scapular-stability/#axzz2Ncj01H6L

Video Of The Week:
No Excuses!  Can you really not make it in for your workout??? This video can keep things in perspective:
http://www.youtube.com/watch?feature=player_embedded&v=mEHQ9tzJpYA

Spotlight Athlete Of The Week:
Betsy Gload

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How long have you been crossfitting?
I joined S3 in July 2012, so I’ve been crossfitting for about 8 months.

Why do you crossfit?
I played college softball.  This is the first thing since my eligibility ended that makes me feel like an athlete again and really keeps me motivated.

What is the best part of S3?
I absolutely love the workouts, but the people have become just as important to me.  Again, S3 gives me the “team” atmosphere that I have missed so much since college.

What keeps you coming back?
The constant challenges that crossfit provides!  I love learning a new lift or skill and finding ways to improve upon it or make it more efficient. I’m learning to have a strategy and re-learning how to push myself physically and mentally.

What is your favorite gymnastics move?
Kipping Pull-Ups-I love kipping pull-ups as this is a new skill for me and have seen good improvement and that is always exciting.

What is your least favorite gymnastic move?
Handstand Push-Ups-They are so hard.  I recently learned kipping handstand push-ups but haven’t mastered the coordination aspect of them and feel like I’m cheating when I do them.

What is your favorite weightlifting move?
Cleans (power or hang)-I like most of the weightlifting moves since I feel like I’m better at straight strength moves.

What is your least favorite weightlifting move?
Overhead Squat-probably my least favorite.

What is your favorite metabolic conditioning movement?
Rowing-This is a trick question as far as I’m concerned because I don’t like any of them!  Rowing is probably what I mind the least.

What is your least favorite metabolic conditioning movement?
Running-I really, really dislike any run over 200 meters.  “Only if I’m being chased” has been my approach to running since college.

What is your favorite girl WOD?
Angie-I shred my hands every time I do it (I can’t find a pair of gloves or grips that work for me) but again, the improvement I’ve seen on pull-ups keeps me coming back.

What is your favorite Hero WOD?
DT-I loved it!

What is your least favorite girl WOD?
Elizabeth-I don’t feel like I’ve done a lot of the named WODs but of those I’ve done, Elizabeth was tough because I have to modify the ring dips.

What is your least favorite Hero WOD?
McGhee-tough because of it’s length: 30 minute AMRAP.

What type of WODs do you prefer?
I like them short and sweet with emphasis on strength.

THIS WEEKS WORKOUTS:

MondayIMG_2967[1]
Speed

A) Push Press 5-5-5
B) 8 Rounds:
30 Seconds On/30 Seconds Off Of The Following 3 Stations:
Row (Calories)
Burpees
Wall Balls (20/14)

Purpose: Upper Body Strength/Max Aerobic Power

Tuesday
Strength.Stamina

A) 15 Minutes Of Goat Work:
Work On Skills, Strength, Flexibility, etc.
Don’t Just Stand Around And Do Nothing!
B) 15 Minute AMRAP:
4 Wall Walks
12 Body Weight Deadlifts
48 Double Unders

Purpose: Strength/Muscular Endurance/Aerobic Power

IMG_2950[1]

Please do not feed Kong any bananas

Wednesday
Stamina.Speed.Strength

A) Thruster: 5 Rep Max
B) “Coe”
10 Rounds:
10 Thrusters (95/65)
10 Ring Push Ups

*Crossfit Benchmark

Purpose: Explosive Power + Strength/ Total Body Muscular Endurance + Aerobic Power

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Thursday
Strength.Speed

A) Pick One Of The Following: (15 Minutes To Complete)
40 Deadhang Chinups
Or
25 Muscle Ups
Or
12 Rope Climbs
B) 24-16-8:
Power Clean (115/85)
KBS (2.0/1.5)

*Rx+=(135/95)

Purpose: Upper Body Pulling Strength/ Short Intense Part B With Emphasis On Explosive Power, Aerobic Power, Technique

IMG_3012[1]

Could play Where’s Waldo up in that jam for Erin’s Bon Voyage. GREAT TURNOUT!!!

Friday
TBA: Crossfit Open WOD 13.3

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

10 March 2013

WEEKLY UPDATE: MARCH 11TH-MARCH 17TH

Post WOD BBQ:
Reminder: This upcoming Saturday, March 16th is Erin’s going away WOD :(.  Let’s make it a packed house for her last class at 11 am!!!  After, we will have a Post WOD BBQ and a nice little S3 get together.  If you plan on attending, please register for class and also put your name on the board at the gym and a side item you plan on bringing.  Hope EVERYONE will be able to make it!

Article Of The Week:
Had a rough workout???  Take something out of it, learn, and apply what you learn for future tests down the line.  This article has some handy pointers on how to handle adversity and turn things around.

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

Video Of The Week:
Great Great GREAT video!!! Do yourself a favor and the take time to view this very aspiring piece.

http://www.youtube.com/watch?v=5fMqJz1fw5Y

Thanks for a great week athletes!!!
Eric, Erin, Tayls, Mike

Spotlight Athlete Of The Week:
Becky Conneen

Picture 002

 

 

 

 

 

 

 

 

 

 

How long have you been crossfitting?
I have been a CROS3FIT member for almost 2 years.

Why do you crossfit?
I enjoy the mental and physical challenge.  The feeling after a tough WOD is exhilarating and an unbelievable sense of accomplishment.  I do it to keep me in shape and my mind strong.

What is the best part of Crossfit S3?
I enjoy the friendships that I have developed and the competitive environment.  Everyone has a common goal and encourages each other to push their limits.

What makes you keep coming back?
The friendships I have developed and the awesome WODs.  There is always a new challenge right around the corner.

What is your favorite gymnastics movement?
Squat thrusters!  I’m good at them.

What is your least favorite gymnastic movement?
Bear crawls.  I hate them!

What is your favorite weightlifting movement?
Overhead squats.  I like them because I feel like I get a complete body workout.

What is your least favorite weightlifting movement?
Oh that’s easy, front squats.

What is your favorite metabolic conditioning movement?
Slamballs

What is your least favorite metabolic conditioning movement?
Rowing. I hate the rower!

What is your favorite GIRL WOD?
Cindy. I like it and it’s simple.  Pull-ups, sit-ups, and squats.

What is your favorite HERO WOD?
Whittman – because of the challenge

What is your least favorite GIRL WOD?
Diane – too many dead lifts

What is your least favorite HERO WOD?
Griff – too much running

What type of WODs do you prefer?
I like long AMRAPs and longer WODs with cardio base

MondayIMG_2888[1]
Stamina

4 Rounds:
25 KBS (1.5/1.0)
25 Back Squats (95/65)
400 M Run

Purpose: Aerobic Capacity and Muscular Endurance

Tuesday
Strength.Speed

A) Find 5 Rep Push Press Max (Try To Add 2.5-5 lbs. Compared To Last Week)
B) Every Minute On The Minute For 8 Minutes: 2 Reps @ 85% Of Part A)
C) 12 Minute AMRAP:
6 Deadlifts (250/175)
9 Plyo Plate Pushups
12 Box Over Jumps (30/24)

Rx+= Handstand Pushups For Plyo Plate Pushups

Purpose: Explosive Power and Strength; Strength, Upper Body Explosiveness, Aerobic Power

WednesdayIMG_2917[1]
Stamina.Speed.Strength

1->10
Power Snatch (95/65)
Pullups

*30 Double Unders @ The Start Of Each New Numbered Round
*Rx+= Chest To Bar Pulls and Squat Snatch

Purpose: Power, Skill, Strength Endurance

Thursday
Speed.Stamina

A) Thruster 5-5-5 (Try To Add 2.5-5 lbs. Compared To Last Week)
B) 3 Rounds:
800 M Run
50 Wall Balls (20/14)

*Cros3fit Benchmark
*Compare To 10/8/12

Purpose: Explosive Power and Strength; Aerobic Capacity and Muscular Endurance

FridayIMG_2909[1]
TBA: Crossfit Open WOD 13.2

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

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

5 March 2013

Don’t forget the Sexy Photo Shoot for the S3 Ladies this Sunday

Photo Shoot and a glass of wine this Sunday 3/10/13 from 4-7pm

Photo Shoot and a glass of wine this Sunday 3/10/13 from 4-7pm

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

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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