18 November 2012

WEEKLY UPDATE: NOVEMBER 19TH-NOVEMBER 25TH

28 Day Nutrition Challenge Results:
1st place- Colleen McDonough
2nd place- Jennifer Petagna
Special Recognition- Allyson Cyrille
Congratulations to Colleen and ALL who participated in the 28 day Challenge as everyone is a winner!!!!!  Everyone who participated had tremendous results and is a testament to how important the quality and type of food relates to health and performance.  Thank you all for the hard work, dedication, will power, strength, upkeep on the journals, and everything involved with the Nutrition Challenge.

Thanksgiving Week Holiday Hours:
Wednesday November 21st- 9:45 AM and Noon Class Only
Thursday November 22nd- Closed
Friday November 23rd- 11 AM Conditioning Class Only

Checkers Shoot Out:
Just a reminder to all interested in a local crossfit competition to support the Wounded Warrior Project on December 1st.  This is a great workout that ALL can participate in.  Many members have done a dry run of this workout during open gym hours on Sundays.  Check out the link below if interested:
http://gocheckers.com/crossfit/

Informative Article:
Here is a great article and reminder on proper technique for the most important, fundamental, functional movement: THE SQUAT!
http://www.marksdailyapple.com/how-to-proper-squat-technique/#axzz2CMAKqabi

Form/Function:
Recently we all have seen great progress with our members and are proud of everyone!  Keep up all the great work!  With this being said, we also want to make sure that progression is done in a safe, healthy scope.  Certain movements, skills, or lifts will occur at different rates depending on many factors.  Make sure to always keep things in perspective as important as it is to train hard, it’s even more important to train smart with correct form taking priority over anything else.

THIS WEEKS WORKOUTS:

Monday
Strength 

A) Take 15 Minutes to Establish a 5 Rep Max Back Squat
B) For 16 Minutes:
*Every Even Minute On The Minute 8 Ring Rows
*Every Odd Minute On The Minute 3 Back Squats (Same Weight Found For Your 5 Rep Max)
*Rx+= Sub 5 reps of Dead Hang Chin Ups For 8 Ring Rows

Tuesday
Speed.Strength

A) Push Jerk 5-5-5
* Try to add 5-10 pounds to each set compared to 11/9/2012
B) 5 Rounds:
5 Clean and Jerk (155/110)
50 Double Unders
*Compare to 8/10/2012
*Sub For Double Unders = 75 Singles + 25 Lateral Bar Hops

Wednesday
Stamina.Speed.Strength

“Wittman”
7 Rounds:
15 KB Swings (1.5/1.0)
15 Power Clean (95/65)
15 Box Jumps (24/20″)

Thursday
CLOSED DUE TO HOLIDAY

Friday
NO CROS3FIT CLASSES DUE TO HOLIDAY
S3 Conditioning-11 AM Class Only

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
Open Gym: 12:00

10 November 2012

WEEKLY UPDATE: NOVEMBER 12TH-NOVEMBER 18TH

New Crossfit and Cros3fit Benchmark Boards have been set up and will start being put into use starting this week.  For the next couple of months, a number of workouts will be cycled into the programming and repeated.  This is a great reason to start/or make sure to journal more consistently to see how much progression is made.  If you would like to start using the boards to track progress and have your times represented, there are a limited number of slots on the boards so signing up for a slot is on a first come, first serve basis.  The boards can be used by all and is not just for individuals who RX the workout.

Congratulations to the individuals who have completed the Nutrition Challenge!  It has been a great 4 weeks and there have been some tremendous results. The Pre/Post WOD will be factored into the scoring and will announce the winners next week.  Great work everyone!

The Saturday scheduled team WOD’s are a great way for members to enjoy a fun workout in a team setting and meet others.  For those who are new or have not attended this class, please make sure to give it a try!  The workouts are very challenging and doable for all.  Don’t worry about not having a partner!  Everyone will be paired up before class begins and is a great mix up to our regular classes.

The 12 PM Sunday class will be changed from the regularly scheduled benchmark WOD to open gym starting this week.  Open gym classes can be used to make up any workout missed during the week or work on skills/lifting.

Thanksgiving holiday schedule update: Wednesday November 21st 9:45 and noon classes ONLY and CLOSED on Thursday November 22nd and Friday November 23rd.  Hope everyone has a great holiday planned.

Thank You everyone and look forward to another great week!

Eric, Erin, Tayls

THIS WEEKS WORKOUTS:

Foundations bringing it!

Monday
Stamina

A) 3 Rounds: Max Effort 200 M Run
Rest 2 Minutes Between Rounds
B) 50 Kb Swings (1.5/1.0)
75 Ab Mat Sit Ups (45/25)
1000 M Row
75 Air Squats
50 Kb Swings (1.5/1.0)
1000 M Row

Tuesday
Speed.Strength

A) Back Squat 5-5-5
B) “Fran”
21-15-9
Thrusters (95/65)
Pullups

Ryan all alone :(

Wednesday
Speed.Stamina.Strength

A) Goat Work: Take 15 Minutes To Work On A Skill/Lift
B) 4 Minute AMRAP:
8 Deadlifts (225/155)
12 Bar Facing Burpees
Rest 2 Minutes
4 Minute AMRAP:
8 Deadlifts (225/155)
50 Double Unders
Rest 2 Minutes
4 Minute AMRAP:
8 Push Jerk (135/95)
12 Bar Facing Burpees
Rest 2 Minutes
4 Minute AMRAP:
8 Push Jerk (135/95)
50 Double Unders

*Sub for Double Unders= 50 Singles + 25 Bar Hops

Thursday
Strength/Stamina- Compare to Sept. 3rd

A) Take 10 Minutes To Establixh 5 Rep Max Strict Press
B) Based Off 5 Rep Max Weight, EMOM for 8 Minutes 3 Reps Strict Press
C) 25 Hang Power Clean (115/85)
1600 M Run
25 Hang Power Clean (115/85)

*Rx+= Hang Power Clean (135/95)
*Rx++= Hang Power Clean (155/110)

Nice work Andy!

Friday
Speed

A) Overhead Squats 8-8-8
B) 6 Rounds:
12 Hang Power Snatch (75/55)
6 Box Jumps (30″/24″)
Run 200 M
Rest 1 Minute

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

4 November 2012

WEEKLY UPDATE: NOVEMBER 5TH-NOVEMBER 11TH

THIS WEEKS WORKOUTS:

The aftermath of Wednesday

Monday
Strength.Stamina

A) 5 Sets Of Handstand Holds Against Wall
(30 seconds-1 minute per set)
Rest 1 Minute Between Each Set
B) 4 Rounds:
400 M Run
12 Push Press (135/95)
12 Front Squat (135/95)
*Rx+= (155/105)

Tuesday
Speed

A) Deadlift 3*3*3
B) 8 Rounds:
200 M Sprint
10 Burpee Box Jumps (24/20)
Rest 2 Minutes
*Compare to 8/23/2012

Team Canada!

Wednesday
Strength.Speed.Stamina

A)  2 Rounds: Max effort 400 M spirint
*Recover 5 minutes between rounds
B) 18 Minute AMRAP:
6 Hang Squat Cleans (115/85)
9 Pullups
12 KB Swings (1.5/1.0)
*Rx+= Hang Squat Cleans (135/95)

Thursday
Strength

A) Power Snatch 3*3*3
B) “Death By Thrusters” (115/85)
* Every minute on the minute complete a thruster adding another rep to each minute that passes
* Continue this until you can no longer finish the required amount of reps in the allotted time minute frame

Friday
Speed.Stamina

Tackling “Bradley”

A) Push Jerk 5*5*5
B) 3 Rounds:
25 Plyo Plate Push Ups
50 Double Unders
60′ Burpee Broad Jumps
100 M Walking Lunges

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
Benchmark WOD (Hero): 12:00

3 November 2012

NUTRITION CHALLENGE UPDATE POST #3

Great work to all who are  participating!  Last little bit to go and remember your POST WOD Challenge workout is next Saturday November 10th at either 8:30 or 9:30.  Below is a link with the updated scores to this point.  Thank you for all the great journals and dedication up to this point. Awesome work S3 crew!!!

Eric

Nutrition Challenge Week 3 Update

26 October 2012

WEEKLY UPDATE: OCTOBER 29TH-NOVEMBER 4TH

In the upcoming months ahead, we will be throwing some great benchmark workouts (both Crossfit HQ designed workouts and past Crossfit S3 workouts) into the mix.  It is highly recommended to remember to journal/log your workouts everyday.  This can be one of the best tools in regards to assessing progress and is instant feedback to all the crazy fun we have at the box!

For new members or anybody who has not tried Erin’s S3 Conditioning classes it is highly recommended.  Great workouts, great fun, great movements! Definitely check it out you WILL get a great workout in, no doubt about it :)

Great read below!
http://library.crossfit.com/free/pdf/CFJ_Trial_04_2012.pdf

Thank you all and be ready to have another fun week!
Eric, Erin, Tayls

THIS WEEKS WORKOUTS:

That’s a good looking group!

Monday
Stamina.Speed

A) Back Squat 8*8*8

B) “Bradley”
10 Rounds:
Sprint 100m
10 Pullups
Sprint 100m
10 Burpees
30 Second Rest

*Compare to 5/1/2012

Tuesday
Strength

A) Deadlift 3*3*3

B) 9 Minute AMRAP:
9 Body Weight Deadlifts
9 Handstand Pushups
9 Box Jumps (30/24″)

Watch out Bobbie… Allyson is getting after it!

Wednesday
Strength.Speed.Stamina

A) Push Jerk 5*5*5

B) 20 Minute AMRAP:
20 Push Press (115/85)
20 Knees to Elbows
20 KB Swings (2.0/1.5)
Row 500 Meters

*RX+= Sub Toes to Bar for Knees to Elbows
*Compare to 9/5/2012

Thursday
Stamina

A) Power Snatch 3*3*3

B) 3 Rounds for time:
75 Double Unders
50 Wallballs (20/14)
25 Hand Release Push Ups
200 M Backwards Run

*Sub for 75 Double Unders= 75 Singles + 75 Bar Hops

Smiling in the warm up?!?! Yes that is allowed ;)

Friday
Strength.Speed

A) 3 Rounds:
Max Effort 500 M Row
*Full Recovery Between Rounds

B) 6 Rounds:
2 Minute AMRAP:
200 M Run With The Remaining Time  Max Reps Power Cleans (135/95)

*Score equals the total number of reps completed in the 12 minutes
*Rx+= (155/110)

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

Sunday
Foundations: 10:00
Open Gym: 11:00
Benchmark WOD (Girl): 12:00

26 October 2012

NUTRITION CHALLENGE UPDATE POST #2

Nutrition Challenge update!  Sorry for the delay, took the day off to go thru all the great, insightful journals this afternoon.  Thank you for all the great notes and details on your journals!   Here is a look on how everyone has progressed through week 2 of our 28 day Nutrition Challenge.  Half way down!  Everyone is doing great so far especially considering how busy everyone can be with daily life (work, family, etc).   Week 2 for most is normally when the body has become more acclimated to new eating habits and begins to push pass the dreaded paleo flu.  Just remember planning and being prepared is still a huge part of having success!  Keep setting yourself up for success by having meals ready before hand or having the necessary food items available when needed.   As always, if anyone has any questions please ask as everyone is here to support your success.  Good luck and keep up the good work.

Eric

Nutrition Challenge Updated Scores Week 2

 

21 October 2012

WEEKLY UPDATE: OCTOBER 22ND-OCTOBER 28TH

Glad everyone had a great time with the benchmark week!  There will be more benchmark workouts in the upcoming weeks so make sure to log your workouts with weights, times, scores, etc etc.  This is an important feedback tool and will be helpful when repeated to see what progress has been made!

Check out the link below for a “Fight Gone Bad”  style competition taking place in a couple weeks!
http://gocheckers.com/crossfit/

Thanks everyone and look forward to seeing everyone work hard this week!
Erin, Eric, and Tayls

THIS WEEKS WORKOUTS:

Brett working on his pushups… and his tan

Monday
Strength.Speed

A) Skills Work NOT For Time:
Complete 12 Rope Climbs
OR
5 Rounds:
12 Ring Rows
*Rest 1 Minute Between Rounds
*12 Minute Cap

B) 10 Minute AMRAP:
10 Thrusters (95/65)
30 Double Unders

*Sub for 30 Double Unders= 30 Singles + 30 Lateral Dumbbell Hops

Tuesday
Stamina

A) Deadlift 3*3*3

B) 3 Rounds:
1 Minute Max Burpee
1 Minute Max Ball Slam (30/20)
1 Minute Max Box Jump (20″)
1 Minute Max Kb Swings (1.5/1.0)
1 Minute Max Row (Calories)
1 Minute Rest

Get the chalk outline for Will

Wednesday
Speed.Strength.Stamina

A) Skills Work Of Kipping Pullups
If you have kipping pullups, then complete 3 Rounds of 20 kipping pullups
*Rest 2 Minutes Between Rounds
*12 Minute Cap

B) For Time:
800 M Run
20 Push Press/Jerk (155/110)
100 Ab Mat Sit Ups
20 Push Press/Jerk (155/110)
800 M Run

*Rx+= (185/125)

Thursday
Speed

A) Power Snatch 3*3*3

B) 6 Rounds:
200 M Run
12 Overhead Squats (95/65)
1 Minute Rest Between Rounds

Good work ladies!!! No bands next week :p

Friday
Stamina.Strength

A) 4 Rounds:
2 Minute Wall Sits
* Rest 1 Minute Between Rounds

B) 8 Minute AMRAP:
8 Dead Hang Chin Ups
8 Power Clean (135/95)
8 Squat Thrusters

Rest 2 Minutes

8 Minute AMRAP:
8 Hand Release Push Ups
8 Power Clean (135/95)
8 Alternating Jumping Lunges (each leg does 8 reps)

*Rx+= (155/110)

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

Sunday
Foundations: 10:00
Open Gym: 11:00
Benchmark WOD (Hero): 12:00

18 October 2012

NUTRITION CHALLENGE SCORE UPDATE

Nutrition Challenge update!  Here is a quick look on how everyone has progressed through week 1 of our 28 day Nutrition Challenge.  Week 1 for most is normally the most challenging as many are trying to adjust to new eating habits.  Just remember planning and being prepared is a huge part of having success.  Everyone is doing great!  If you feel like you are on a good course and your scores reflect, then keep doing what your doing!  If you feel there is room for improvement, minor adjustments can go along way.  Try to cut out some small things everyday (e.g. like creamer in coffee, unhealthy dressings, canned veggies/fruit, etc .) and make healthy substitutions in place of them.  Little things add up to big things.  As always, if anyone has any questions please ask as everyone is here to support your success.

Nutrition Challenge Pre-Wod and Week 1 Scores

Here are a couple of other locations besides Earthfare that carry ghee and other good products (herbs, spices, etc).  Thanks Kirtan for the recommendations!

Patel Brothers
10701 Centrum Parkway, Pineville, NC
(704) 540-2013

India Grocers
509 North Polk Street, Pineville, NC
(704) 889-2210

Good luck again on week 2 and on the upcoming weeks!
Eric

17 October 2012

NUTRITION CHALLENGE POST #3

So here it is, the end of week one S3 Paleo Challenge.  Let me just say, this has been tougher than advertised (much like some of last weeks WODS).  Having participated in a 60 day challenge earlier in the year, I really felt like this challenge was going to be a piece of cake.  Make that, a Paleo Muffin. This time around, adjusting to a more strict Paleo eating routine hasn’t been light and fluffy at all.  Living without sugar, bread, desserts etc this week wasn’t all that horrible but my performance in the box sure was. All week long I’ve felt tired and run down to the point of yawning. My yawning spells have even carried over into the 5:00 WOD where I would clean, jerk, yawn and repeat.  Beyond this constant yawning, my recovery times have been longer, my stamina has been decreased and my strength seems to have been zapped…… What’s up with this?  Whether you have felt as I have, or not, here is a Great article by Whole9′s Robin Strathdee, in preparation for an official Whole30® kick-off that speaks to this experience and tells you what else is around the corner.. Enjoy!!  As with any process that involves personal experience, your results may vary, but it’s my hope that this timeline will give you a hint (and a chuckle) at what you can expect.

Day 1: So what’s the big deal?

It’s 3 p.m. on day 1. You had a guilt-free plate of steak and eggs for breakfast, breezed through the morning with coffee and coconut cream by your side, and had a nice big salad for lunch.  Your body is telling you it’ snack time, so you grab a handful of almonds and an apple and head back to your desk to finish out your day.  You’ve got a slow cooker full of chili infusing your kitchen with a heavenly smell, and right now you can’t see why anyone thinks this is hard.
This delusion is somewhat akin to the first episode of any given reality show on which the contestants are herded together and forced to live in one house. At the end of the first episode, everyone can just tell they are going to be best friends for life. Those of us on the other side of the screen know better, though, don’t we? No one really believes this mess to be true, but everyone humors it… because how long can it last, really?

The truth is that you’re feeling empowered by making one good choice after another, all day long. And you should! Take note of that Rock Star feeling, stash it away and bring it back out when days get rough. Because rest assured that after a lifetime of suboptimal choices, things are going to have to get worse before they can get better.

Speaking of rough…

Days 2-3: The Hangover.

The alarm rings on day 2 and you pop out of bed expecting the same kind of Charlie Sheen winning feeling you had yesterday. Instead, you get the other side of Charlie…you know – the pounding-head-cross-eyed-can’t-see-straight side. You know you didn’t down a fifth of tequila in your sleep, so what the heck happened?!

Remember the pre Whole30 bender you went on? Pizza, cookies, Jim Beam, jelly beans (oh, the jelly beans)? Yeah. This is when it comes back to bite you in the butt. (And the head.)  And it is definitely true that the amount of suck you experience in this phase is directly proportional to the amount of crap you consumed before you began the program.  Especially if you consumed it consistently. This phase is especially hard for the habitual Diet Coke (and Diet Dr. Pepper here in my part of the world) drinkers. You know who you are.

Many Whole30ers report headaches, fatigue, and general malaise during this part of the program. This, my friends, is completely normal. Your body is working its way through a whole host of junk it stored from the foods (or food-like-products) you used to eat. This process lasts a day for some folks, but for others it can take a few days longer. Relax, drink a lot of water, and keep making good choices. And do your best to earn the sympathy and support from friends and family, because…

Days 4-5: Kill ALL the things!

Day 4 dawns and you tentatively step out of bed, expecting to feel like you took a strike from Thor’s hammer in the temple. Instead, your head is surprisingly clear. Your limbs all feel functional. This could be a good day! You walk into the kitchen and as you’re greeted by the smiling face of your significant other you are suddenly overcome…with the desire to punch them in the face for smiling this early in the morning.  Congratulations! You’ve made it to day 4.

Now, I have no clue why this phase happens, or why it happens here (and not on, say, day 14).* I just know that it happens. Often. Even experienced Whole30ers (myself included) go through this phase.  Every nerve is lit, temperance is non-existent and the only solution to the problem seems to be to Kill All of the Things.

This phase, too, will pass.  Beg your spouse, children, parents, co-workers, for patience and forgiveness – as nicely as you can (and no, “shut up and leave me alone!” does not count as nice). Take a deep breath and eat some sweet potatoes. I promise, you’ll feel better soon.

*It’s probably because your brain is never very happy when you tell it that it CAN’T have something, and take it out of it’s habitual and accustomed comfort zone. An unhappy brain is a stressed brain, an anxious brain, a fearful brain. No to mention your hormones are desperately trying to keep up with your new food choices, your gut is trying to heal, you’ve had a headache for the last three days, and you REALLY MISS YOUR DIET COKE. So yeah, maybe we do know why this is happening now…

Days 6-7: I just want a nap…

Okay, so its day 6 and you made it through the last phase without smiting anyone.  The thing is, today you don’t feel like you could smite anyone if your life depended on it!  It’s 10 am and all you can think about is crawling under your desk for a catnap.  As the day drags on, the surface of your desk is morphing, from hard wooden surface to snuggly warm pillow, right before your eyes.  You hit the gym, but only halfheartedly, unable to face the barbell with any kind of conviction. You crawl into bed at 8 p.m. only to drag yourself out eleven hours later feeling no more rested than you did the night before.

So what’s the deal?! Isn’t eating like this supposed to increase energy levels? Yes…in the long run.  Right now, you’re body is learning that it can’t rely on all those easy access energy sources it used to know and love. Gone are the days of cinnamon crunch muffins and Frappuccinos. Now your body is learning to efficiently burn fat and protein as its fuel sources, and that takes more effort – and some time.  If you can hold out just a bit longer, you’ll definitely reap the benefits. (Besides, you could probably use a day off from the gym anyway, right?)

To continue this timeline and find out about the Boundless energy that’s just around the corner & more check out : http://whole9life.com/2012/06/the-whole30-timeline/

I hope My Boundless Energy kicks in before Wednesdays Eva !!!  Adam C.

13 October 2012

WEEKLY UPDATE: OCTOBER 15TH – OCTOBER 21TH

In honor of  Breast Cancer Awareness Month, the entire week of workouts will be “girl” benchmark workouts.  There will still be skills/strength aspects (Part A) for each class except for Wednesday. These are great baseline workouts!

The Nutrition Challenge is entering week #2.  Make sure to turn in your food logs before Monday 9PM!  Good luck and keep up the great work!!!!

Skill work for Monday will be the Turkish Get Up.  This is a phenomenal total body movement that requires strength, stabilization  coordination, and much more.  Here is a video with some great tips and helpful hints.
http://www.youtube.com/watch?v=1AWdpfbhCPI

Thank you all for continuing to support our growing community!  Should be a great week of work ahead.  Good luck!
Eric, Erin, and Tayls

THIS WEEKS WORKOUTS

MONDAY
Strength.Stamina

Not enough Wall Balls Jay? :)

A) Skills Work Of Turkish Get Up or 40 (20R/20L) KB Turkish Get Ups For Time (1.25/.75)
*12 Minute Cap
B) “Grace”
30 Reps of Clean and Jerk (135/95)

Rest 3 Minutes Then:

50 Burpee Box Jumps (24/20″) for time

TUESDAY
Speed

A) Deadlift 5*5*5
B) “Annie”
50-40-30-20-10
Double Unders
Ab Mat Situps

Rest 3 Minutes Then:

4 Rounds of 250 M Row
*Rest 1 Minute Between Rounds

6 AM Crew ALWAYS brings it

WEDNESDAY
Stamina.Speed.Strengt

A) No Part A.  “Eva” will be enough :)
B) “Eva”
5 rounds:
Run 800 meters
30 Kettlebell Swings (2.0/1.5)
30 Pull-ups

*45 Minute Cap (This is a long workout.  Choose 3 or 5 rounds)

THURSDAY
Strength

A) Power Snatch 5*5*5
B) “Isabel”
30 Reps of Snatch (135/95)

Rest 2 Minutes Then:

50 Ring Dips For Time

Big man down! Vaidas forgot to catch the Wall Ball

FRIDAY
Stamina.Speed

A) 5 Sets of Max Time L-Sit Holds
*Rest 1 Minute Between Sets
B) “Cindy”
20 Minute AMRAP:
5 Pullups
10 Push Ups
15 Air Squats

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

SUNDAY
Foundations: 10:00
Open Gym: 11:00
Benchmark WOD (Girl-Diane): 12:00