8 June 2013

WEEKLY UPDATE: JUNE 10TH-JUNE 16TH

Article Of The Week:
Great insight and details that can help your approach to the O-lifts:
http://library.crossfit.com/free/pdf/CFJ_Coach_Vaughn.pdf

Video Of The Week:
Good couple mobility exercises/techniques that will help open up your body:
http://www.youtube.com/watch?v=X0jgpcRXiUE
Or we can start adding a little more gymnastic work into the WOD’s like these:
http://www.youtube.com/watch?v=Sovl9ac5Voo

Nutrition Tip Of The Week:
The epidemic of obesity! A couple very interesting videos with a ton of information:
http://www.youtube.com/watch?feature=player_embedded&v=h0zD1gj0pXk&list=PL39F782316B425249
+
http://www.youtube.com/watch?feature=player_embedded&v=0ndTEu_qDGA&list=PL39F782316B425249

Corrective Exercise/Recovery Class:
Beginning next week, Crossfit S3 will be adding a new specialized class that will focus its attention on correct exercise based movement patterns and bio-mechanics.  This is a specialty class that will be offered twice a week.   Please make sure to check the online scheduler if you plan on attending this class as the day and time of this class will vary from week to week and please make sure to register online for the class.  The class will be capped at 12 people and will run in a series format.  The first series of classes will focus its attention on the hip/groin relationship to movement.  The Corrective Exercise and Recovery class is designed to supplement every other class that S3 offers by optimizing efficiency of movement and muscle recruitment as well as overall mobility and flexibility. Through individualized testing and feedback, these classes will provide an opportunity for our athletes to minimize dysfunctional movement and hone the finer points of their skills.

Running Skills Class:
Remember starting this upcoming Saturday June 15th at 11 AM, we will begin with class 1 of our running skills based program instructed by Michael. This is a 1x a week class and will occur on the weekends (Saturday or Sunday only) for the next 6 weekends. Please make sure to check the online scheduler if you plan on attending this class as the day and time of this class will vary from week to week and register online for the class and please make sure to register online for the class. The class will be capped at 12 people.  The class will be 1 hour long and starts with a group warm up followed by practicing 2-4 running based techniques/exercises followed by a running WOD to practice these skills. The overall goal is to gain an understanding in efficient running based techniques/mechanics and applying these techniques in an efficient manner.

Spotlight Athlete Of The Week:
Chris Joyce

Before

Before

 

 

 

 

 

 

 

 

 

 

 

After

After

 

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
See above! I was a few months out of surgery, my rugby “career” was over, and I still like to eat, drink, and socialize! I was coaching my son’s soccer team and needed to speak to a father of one of my players. I said which one is your dad? He said “the guy in the blue shirt” I asked which one, there were several there, and he said “the fat guy” and was obviously embarrassed. It broke my heart and I never wanted to put my kids in that situation. I had been to Crossfit Charlotte with the rugby team and really liked the way crossfit worked and thought to myself “self, find a crossfit gym close to home and give it a shot.”

What is the best part of S3 and why do you keep coming back?
This is not a hard question to answer, but I don’t know where to start.  So in no certain order I will tell ya.  Every morning when I wake up something inside says “ya gotta go” and most of the time it sounds like my friend Irish Phil (from Ireland) or Erin Borchard, is that weird? I like the programming and options of workouts (WOD, conditioning, open gym). I get to meet people that are like minded, but different. I like the results that I am getting.  I’ve lost 90 pounds so far. And no, the inch every 30 pounds is a lie…unless they mail it to you later. I like beating people in WOD times. I like when I get beat in the WOD times. I like seeing new people’s faces during a big WOD. I like the fact that Eric still looks like he is listening and cares about people as they complain about the same stuff over and over. I like it when Roxanne comes in with a smile and waves. I like hearing Bobby complain about his performance in the WOD that he just destroyed everyone in. I like it when Kim makes fun of me. I like seeing the drive that Colleen has. I like the unfiltered stories from Gina. I like it when Chris and Ryan go after each other’s time or numbers in the wod. I like to watch Stefan run because he makes it look so easy. I like knowing Cristina is still around to answer my questions about my diet. I like seeing Sean, the owner, doing burpees because he was late. I like watching Johana do double unders SO effortlessly. I like Patty’s look of “what the hell are we doing here” then hearing “see ya tomorrow” from her. I like the smell of the dumpster truck. I like the black spots in my eyes after a good WOD.  Wait the last two were what I don’t like!  AND I like it when they call me Big Papa!

How long have you been crossfitting?
Not long enough! July 14th 2011 was my first. It was hot, and the work out was a 400 Meter run then 5 rounds of 9 deadlifts (155), 7 Kettle bell swings (1.5pd), and 5 Burpees. Time 10:00 flat. I just finished #305 (not counting double ups) Which was 20 deadlifts (225), 400 run, 20 Kettlebell (1.5pd), 400 run, 20 Overhead squats (65lbs), 400 run, 20 Burpees, 400 run, 20 Chest to bar pullup, 400 run, 20 box jumps, 400 run, 20 Squat cleans DB (30lbs each), 400 run, 10 squat cleans, 200 run. Time 40:00 flat.

What’s your favorite gymnastic move?
I like them all! As long as someone else is doing them! Toes to bar are not too bad.

What is your least favorite gymnastic move?
Again the answer would be all of them!

What is your favorite weightlifting move?
Power Clean, Hang Clean!  I like to move heavy weight fast!!

What is your least favorite weightlifting move?
Squats! I never did them before and it hurts my shoulder to put the weight on…but don’t tell anyone that!

What is your favorite metabolic conditioning movement?
What’s that?

What’s your least favorite metabolic conditioning movement?
Running!!  I absolutely HATE to run!  But I think Janay is made it a personal goal of hers to run my ass off till I get better at it.

What’s your favorite girl wod?
Isabel  2:38 is my time.  Heavy weight fast.  Really just wanted to beat Ryan and Chris….I did….so far.

What is your least favorite girl wod?
Angie, I guess.  I can’t kip pull-ups (shoulder), There is no kip for push-ups, sit ups are no problem, 100 squats…feels like burning

What is your favorite Hero wod?
DT!!  LOVE IT!!!  5 rounds, 155 dead lift 12 reps, 155 hang cleans 9 reps, 155 push jerk 6 reps!  Quick story: I did it for a daily WOD and scored what I thought was a very impressive 10 min flat! Boom! Chest out strutting! Erin (not human) Borchard, after a conditioning class, scores 9:48. Chest deflates and a long drive home! So about 2 months later I am feeling a bit more fit and tell Eric all I want is to beat Erin’s time. So open box Sunday I did it again, he was counting and when I finished I asked the time (from the floor in a fetal position)….9:48 Your f**king kidding…”Nope 9:48”.  Chest back out….I tied the machine!!

What type of wods to you prefer?
I like the long grinders! I guess that’s why I love the conditioning class? 40 to 50 minutes of hell! And after I get the same feeling as after a game of rugby, beat and tired but no bruises or bleeding!

Thank you S3 for the wonderful place and beautiful people that you bring together! And I would like to thank my family for putting up with me and listening to the war stories!
See ya’ll tomorrow!

THIS WEEKS WORKOUTS:IMG_3849[1]

Monday
Speed

A) Press 2-2-1-1-1
B) 5 Rounds:
8 Burpee Box Jumps (24/20″)
35 Double Unders
Rest 1 Minute Between Rounds

*Purpose: Strength/Aerobic Capacity+Sustainability/Short, Fast Rounds

Tuesday
Stamina.Strength

5 Rounds:
10 Deadlift (225/155)
8 Handstand Pushups
Rest 3 Minutes After The Completion Of 5 Rounds
Then
4 Rounds:
200 M Run
16 KB Snatches (1.5/1.0) ( 8 Reps R/L)
Rest 1 Minute Between Rounds
3 Rounds:
10 Ring Dips
15 KB Goblet Squats (1.5/1.0)
15 V-Ups
Rest 1 Minute Between Rounds

*Purpose: Strength/Muscular Endurance/Aerobic Power/IWT Training

WednesdayIMG_3845[1]
Strength.Speed.Stamina

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

*Purpose: Aerobic Power+Capacity/Muscular Endurance/Strength
*Crossfit Benchmark (Compare To 2/6/2013)

Thursday
Speed.Strength

A) Power Clean 2-2-2-2-2 (All Sets Touch N Go)
B) 9 Minute AMRAP:
11 Knees To Elbow
9 Hang Power Clean (135/95)
7 Push Press (135/95)

*Purpose: Explosive Power+Technique/Strength/Gymnastic Technique/Aerobic Power/Core Stability+Endurance
*Rx+= (155/105) + Toes To Bar

FridayIMG_3881[1]
Stamina

A) Level Testing
B) 1500 M Row
30 Wallballs (20/14)
20 Box Jumps (20/16″)
1000 M Row
40 Wallballs (20/14)
25 Box Jumps (20/16″)
500 M Row
50 Wallballs (20/14)
30 Box Jumps (20/16″)

*Purpose: Aerobic Sustainability+Capacity/Muscular Endurance
*30 Minute Cap

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

2 June 2013

WEEKLY UPDATE: JUNE 3RD-JUNE 9TH

Article Of The Week:
Great strength guide to follow and progress towards:
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Video Of The Week:
Let’s help fix that over extended back.  Thanks Kelly!:
http://www.youtube.com/watch?v=yUKhljDYOZM
Or:
http://www.youtube.com/watch?v=ZRqRbVKmkEc

Nutrition Tip Of The Week:
Good picture on cleaning your fruits of chemicals and pesticides:
https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash3/p480x480/941980_573539646011095_433456387_n.jpg

Running Skills Class/WOD:
Starting on Saturday June 15th at 11 PM, Crossfit S3 will have a detailed 6 week progressive running skills based program instructed by Michael. This is a 1x a week class and will occur on the weekends (Saturday or Sunday only). Please make sure to register for this class if you plan on attending as the day and time of this class will vary from week to week.  The class will be 1 hour long and starts with a group warm up followed by practicing 2-4 running based techniques/exercises followed by a running WOD to practice these skills. The overall goal is to gain an understanding in efficient running based techniques/mechanics and applying these techniques in an efficient manner.

RX:
Reminder that the purpose of having RX (prescribed) workouts is having a higher standard to reach and is a great measuring tool for those who are consistently completing workouts as prescribed or can be a great goal setting tool for those who are progressing with their training and want to hit this level with consistency in the future.  For most days of training, completion of a WOD with RX next to your name should be challenging!!  Remember having those two letters next to your name on the whiteboard means that you are completing the WOD EXACTLY as it written for the day. This means all movements meet full range of motion standards, weight and reps meet the provided standard, and no scaling/adjusting of any movement.  If you complete a workout with any portion changed, please do not put RX and what your substitution was up next to your name.  This is not RX!  Let’s keep these standards in place and hope everyone keeps that RX carrot tangling in front of them.

THIS WEEKS UPDATES:

Thankfully no soccer moms were backing out

Thankfully no soccer moms were backing out

Monday
Stamina

2 Rounds:
7 Minute Amrap:
Run 200 M
15 KBS (1.5/1.0)
10 Walking Lunges Per Leg
Rest 3 Minutes
7 Minute Amrap:
Row 250 M
15 Ab Mat SitUps
15 Air Squats
Rest 3 Minutes

*Purpose: Aerobic Sustainability+Aerobic Capacity/Muscular Endurance/Core Strength

Tuesday
Speed.Strength

A) Press 3-2-1-1
B) 12 Minute AMRAP:
5 Push Jerk/Press (155/105)
7 Hand Stand Push-Ups
9 Box Over Jumps (24/20)

*Rx+= Push Jerk/Press (185/125) + 2″ Deficit On Handstand Push-Ups
*Purpose: Strength/Muscular Endurance/Aerobic Power

Wednesday

Mike giving birth to a beautiful chalk bucket

Mike giving birth to a beautiful chalk bucket


Strength.Stamina.Speed

A) Back Squat 3-2-1-1
B) 30 Body Weight Back Squats
1000 M Row
50 Burpees

*Purpose: Strength/Muscular Endurance+Aerobic Power
*Cros3fit Benchmark (Compare to 1/30/2013)

Thursday
Stamina.Speed

A) Snatch Complex: Build Up To The Following (Same Weight For All)(Link All Reps):
1 Hang Power Snatch + 2 Power Snatch + 3 OHS
B) For Time:
75 Double Unders
25 Power Snatch (95/65)
50 Pullups
25 Power Snatch (95/65)
75 Double Unders

*Purpose: Power+Explosiveness+Strength+Technique/Aerobic Power

Friday
Strength

Johana using the exact same weighted kettlebell as Billy ;)

Johana using the exact same weighted kettlebell as Billy ;)

A) Clean Complex: Build Up In Weight For The Following (Same Weight For Both)
2 Rep Power Clean (Link)
3 Rep Squat Clean (No Link)
B) For Time: (10 Minute Cap)
35 Reps Power Clean (Use 90% of 2 Rep Power Clean)
C) 7 Minute AMRAP:
Max Reps Toes To Bar: Every Time You Drop Off The Bar 100 M Sprint
Total Reps In 7 Minutes Is Your Score

*Purpose: Power+Explosiveness+Strength/Gymnastic Technique+Core Strength

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

26 May 2013

WEEKLY UPDATE: MAY 27TH – JUNE 2ND

Schedule Update: 
Memorial Day Monday May 27th, we will be open for 2 morning classes only: 9am+10am class. Make sure to register for class if you are attending as we will be capped at 20 people per class.

Article Of The Week:
Interesting article on over-training/cns fatigue.  Remember to take your rest days!
http://www.tabatatimes.com/overtraining-syndrome-and-cns-fatigue/

Video Of The Week:
Make sure to be properly hydrating as your training will suffer if it is neglected.  If you are thirsty…. probably means you are dehydrated. Great video below on how dehydration levels can lead to poor performance:
http://www.youtube.com/watch?v=L2WijrCZbms
Or if you have enough time for another video:
http://www.youtube.com/watch?v=FF1TTXpAlVA

Nutrition Tip Of The Week:
Be careful of what you choose to eat/drink!:
http://www.forensicsciencetechnician.org/30-scary-food-facts-you-need-to-know/

Spotlight Athlete Of The Week:
Adam Calder

adam

 

 

 

 

 

 

 

 

How long have you been crossfitting?
March 2010

Why do you crossfit?
I originally began CrossFit to get back into shape (I have lost at least 30 lbs).  Over the last three years, I have achieved that goal and it has now become part of who I am. I can’t imagine not being a Crossfit athlete and it’s fair to say I’m hooked!  I look forward to the weekly WOD postings to see what diabolical programming is in store. I like walking into the gym with the music blaring, seeing other athlete’s scores on the board knowing that I’m about push my physical and mental limits. Everything about Crossfit appeals to me… the people, the progress, the trainers, the challenges, the results, and even the pain.

What is the best part of S3?
In short, the people! Clearly the best part of S3 is just being part of a health bent community that is supportive, fun and challenging. S3 has become like an old friend.  Someone I can count on to be there when I need to escape the stresses of daily life and loose myself in a pool of sweat for an hour. . I wouldn’t want to Crossfit anywhere else.

What keeps you coming back?
I return to S3 for a few reasons. First: For the mental and physical challenges that the weekly programming presents. Second: My desire to just improve overall times, form/movements and strength progression. Third: To beat Chris Taylor. lol

What is your favorite gymnastics move?
Clearly, gymnastics moves are not my forte, but if I had to choose.. I’d say the handstand push-up. I’ve had to work hard at these over the years and I can recall not being able to do one. Now, I like seeing them in the line up.

What is your least favorite gymnastic move?
I’ve just read recently that rope climbing is considered a Gymnastics move so, answering this question is a no brainer..  Ropes, no thank you!

What is your favorite weightlifting move?
It’s a tie! Overhead Squat – From day one, I have done well with weight progressions and form. This lift seems to come easier than most. Snatch- Again from early on, this movement just clicked for me, I guess it’s an overhead thing.

What is your least favorite weightlifting move?
Without question the DEADLIFT: Having had back lower surgery, I’ve always been leery of this movement as I progressed to higher weights plus, my form is suspect at best… I know I should work on my weaker movements but, Deadlift day usually equals rest day for me J.

What is your favorite metabolic conditioning movement?
I’m going to get many Boos here but the answer is: The dreaded Burpee.

What is your least favorite metabolic conditioning movement?
Rowing, Rowing Rowing… It’s just kicks my #$@^& every time. Getting off the C2 and heading into a Kettlebell swing or double under is just doubly awful.

What is your favorite girl WOD?
Helen- Good Movement mix for me.. Heavier KB swings, Pull-ups and Runs.

What is your favorite Hero WOD?
Holbrook- Each Round For Time: Ten rounds of: 5 Thruster 115lbs / 10 Pull-ups/ 100 meter Sprint / Rest 1 minute.  Again good movement mix for me and I like the being taken into the deep water with ten rounds, it really makes me dig in mentally.. Oh, and anything with rest is good!

What is your least favorite girl WOD?
Jackie. What a B! Coming off the C2 rower into the thrusters is a lung burner.

What is your least favorite Hero WOD?
Murph –I went to HHI one weekend and dropped in to Crossfit HHI on Saturday morning thinking team WOD. Murph was waiting for me and he was mean.

What type of WODs do you prefer?
I like a WOD with a diverse mix of three movements like moderate-heavier Olympic bar movements, coupled with runs and met con movements.

THIS WEEKS WORKOUTS

MondayIMG_3732[1]
Strength

A) Press 3-2-2
B) Every Minute On The Minute For 8 Minutes: 1 Press (Use Weight Found In Last Set Of 2 Reps)
C) Every Minute On The Minute For 12 Minutes:
Even Minutes: 12 Hand Release Push Ups
Odd Minutes: 10 Ring Rows

*Rx+= Sub 8 Dead Hang Chin Ups (No Bands)
*Purpose: Upper Body (Push + Pull) + Core Strength

Tuesday
Speed.Stamina

A) Find 5 Rep Max Power Snatch (Link Reps)
B) 15 Minute AMRAP:
10 Hang Power Snatch (75/55)
10 Overhead Squats (75/55)
10 Lateral Burpees
200 M Run

*Purpose: Explosiveness+Power+Technique/Aerobic Power

WednesdayIMG_3730[1]
Stamina.Strength.Speed

A) Level Testing
B) 5 rounds:
4 Deadlifts (275/185)
8 Toes To Bar
12 Wall Balls (20/14)
Then: 1000 M Row Buyout

RX+= Deadlift (315/205) + Wall ball (30/20)
*Purpose: Strength/Aerobic Power/Core Stability

Thursday
Strength.Stamina

A) Back Squat 3-2-2-2
B) “Elizabeth” 21-15-9
Squat Clean (135/95)
Ring Dips

*Crossfit Benchmark (Compare To 1/24/12)
*Purpose: Strength/Power+Explosiveness+Technique/ Upper Body Muscular Endurance

FridayIMG_3728[1]
Speed

Run 200 M
50 Double Unders
Rest 2 Minute
Run 200 M
30 KBS (1.5/1.0)
Rest 2 Minute
Run 400 M
40 Double Unders
Rest 3 Minutes
Run 400 M
25 KBS (1.5/1.0)
Rest 3 Minutes
Run 800 M
30 Double Unders
20 KBS (1.5/1.0)

*Purpose: Aerobic Sustainability

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

18 May 2013

WEEKLY UPDATE: MAY 20TH-MAY 26TH

Article Of The Week:
Good insight for benefits of strength training for women:
http://crossfitmantra.com/news__stories/8_reasons_why_women_should_crossfit

Video Of The Week:
Great video with  a good amount of info on squat prep and overhead/snatch mobility work:
http://www.youtube.com/watch?v=HgEgIGE2ZI8
Or something a little more entertaining:
http://www.youtube.com/watch?v=oxPg2VrVP2I

Nutrition Tip Of The Week:
Take a look at just how addicting and toxic sugar is to the body:
http://robbwolf.com/2012/12/21/sugar-drug/

Social Crossfit S3 Event:
Time for a SOCIAL….Race! Fun down on the farm! We will be holding a get-to-gather down on Saturday morning June 1st in Lancaster on a farm that Chris Joyce works. It will be a Spartan style race with obstacles and about a 3+ mile, off road, run. There will be a post-race BBQ (ribs) and maybe a kick ball game to determine which team wins the day! Corn hole boards will be there as well. So dig out some old running shoes, bring a side, chairs, beverage of choice, and maybe your family to have a relaxing day in the sun.  Farm is located at 1555 Riverside Rd. Lancaster SC 29720 and its about 23 miles right down 521. Chris’ cell phone is 803-320-7449 for directions. Race starts at 9, BBQ 11:30 or when the ribs are finished! Please sign up on the whiteboard at the gym if you plan on attending as we must have at least 15 people to run the race and need to know as soon as possible (so we can get set up).

Run Event:
Great running event to support our troops!:
http://www.milesformarines.org/Miles_For_Marines/Welcome.html
http://www.active.com/running/rock-hill-sc/miles-for-marines-2013

Rx+ Class:
The Rx+ Class for the upcoming week will not be on the usual Tuesday night and will be switched for this week to Thursday night.

Spotlight Athlete Of The Week:
Pat Ballantyne

 

 

 

 

 

 

 

 

How long have you been crossfitting?
September 2012

Why do you crossfit?
Working out use to be a very big part of my life in my early twenties.   One day I met the girl, had a couple of kids and somehow going to the gym wasn’t important anymore. My motivation to workout was non-existent. Then came last summer when I got in a motorcycle accident.  During my recovery, I kept thinking how much I wanted to be around for my kids and that I needed to be a better role model for them.  So my first decision was to get back into good health.  Shortly afterwards, a friend of mine introduced me to crossfit, and I have been hooked ever since.  You don’t have to think about it, you just need to strap your shoes on and show up.  I love that.

What is the best part of S3?
The people are great.  The programming is excellent.  I like the fact that you get “called out” on bad form.  It keeps me in check.  The peer support is amazing.

What keeps you coming back?
Serge.  I need to beat him.

What is your favorite gymnastics move?
Not sure about this one since I have a hard time with all of them.

What is your least favorite gymnastic move?
Kipping pull-ups- They are hard to link, but once I get it, I know I will love them.

What is your favorite weightlifting move?
Back squats- I love the feeling.  It’s such a powerful movement.

What is your least favorite weightlifting move?
OH Squats- They look cool, but not when I do them.  I just don’t have the flexibility…. yet.

What is your favorite metabolic conditioning movement?
It’s a toss up between rowing and running.

What is your least favorite metabolic conditioning movement?
KB swings- Just kills my lungs.

What is your favorite girl WOD?
Isabel- Short and tough.

What is your favorite Hero WOD?
McGhee- Deadlifts!

What is your least favorite girl WOD?
Angie!- I was walking around looking like a t-rex for about a week last time we cross paths.

What is your least favorite Hero WOD?
Arnie- I’ve never done it, but knowing that it exists scares me.

What type of WODs do you prefer?
I love the strength WODs.  Things like 2 or 3 reps on the minute for every minute. AMRAPs are also good since there is no chance of finishing last.  Finishing last sucks.

THIS WEEKS WORKOUTS:

MondayIMG_3681[1]
Speed

A) Level Testing
B) 5 Rounds:
10 Thrusters (95/65)
10 Box Jumps (24/20)
200 M Row
Rest 2 Minutes Between Rounds

Purpose: Short Rounds/Recovery/Aerobic Power

Tuesday
Stamina.Strength

A) Press 5-5-3-3
B) 40 Shoulder 2 Overhead (155/105)
60 Pullups
80 Weighted Ab Mat Situps (45/25)
100 Double Unders

Purpose: Strength/Moderate Aerobic Power/Muscular Endurance/Core Strength

WednesdayIMG_3688[1]
Strength.Speed.Stamina

A) Find 5 Rep Power Clean Max (Touch and Go)
B) 400 M Run
20 Power Clean (155/105)
20 Push Ups
400 M Run
15 Power Clean (155/105)
20 Push Ups
400 M Run
10 Power Clean (155/105)
20 Push Ups

Purpose: Power+Explosiveness+Technique/Aerobic Power/Muscular Endurance

Thursday
Speed.Strength

A) Back Squat 3-3-3-2-2
B) 10 Minute AMRAP:
10 Front Squat (135/95)
30 KBS (1.5/1.0)

Purpose: Strength/Muscular Endurance/Moderate Aerobic Power

RX+= Front Squat (185/125) + KBS (2.0/1.5)

FridayIMG_3687[3]
Stamina

800 M Run
10 Burpees
10 Wall Balls (20/14)
600 M Run
20 Buprees
20 Wall Balls (20/14)
400 M Run
30 Burpees
30 Wall Balls (20/14)
200 M Run
40 Burpees
40 Wall Balls (20/14)

Purpose: Aerobic Sustainability +Aerobic Capacity

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

12 May 2013

WEEKLY UPDATE: MAY 13TH-MAY19TH

Article Of The Week:
For those who have ever ripped there hands in the gym (Think that is just about everyone!), below is a helpful guide to help treat/prevent rips:
http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Video Of The Week:
Great video on opening up your external rotation.  Please do not drop the kettle bell on your face is all we ask:
http://www.youtube.com/watch?v=q0Elx93duAA
Or:
Why we do pull-ups at the gym and not at home:
http://www.youtube.com/watch?v=oJRFMHIJa6g

Nutrition Tip Of The Week:
Impact of gluten and wheat to the body:
http://paleodietlifestyle.com/11-ways-gluten-and-wheat-can-damage-your-health/

Spotlight Athlete Of The Week:
Christine Kirby

IMG_3168[1]

 

 

 

 

 

 

 

 

 

 

How long have you been crossfitting?
September 2011

Why do you crossfit?
I love the varied workouts, being around like-minded people and the overall way that it makes me feel.  I grew up an athlete playing soccer, softball and basketball at a varsity level all through high school.  I decided not to play anything in college and that’s when things started to go downhill for me, as far as my athletic body tone went.  I didn’t hang out with athletes anymore and didn’t go to a gym because I didn’t know what I was doing……I never had to.  I finally came to the realization that I needed some activity again.  I tried gyms, classes, a personal trainer and p90x, but just never found that “thing” that kept me going…….I wasn’t challenged.  Finally, I found Crossfit and it is everything that I have been looking for since high school.  I love that I’m around athletes again that want to work and feel good about themselves, just as I do.  I love the feeling I get when I do something that I haven’t been able to do before and seeing my friends do the same. I love feeling athletic again!  I see Crossfit in my life for a really long time.

What is the best part of S3?
The people are definitely one of the best.  People will motivate even when they don’t know they are.  The atmosphere and trainers are great and I love our facility.  Oh, and someone will call you or facebook you if you accidentally leave your kid there ;).

What keeps you coming back?
I hold myself at a certain standard now and don’t ever want to go back to the way I felt before I found it.

What is your favorite gymnastics move?
It would probably have to be pull-ups.  I couldn’t do any when I started Crossfit and now I’m able to finish Angie.

What is your least favorite gymnastic move?
Anything with the rings……those damn rings!!!!!

What is your favorite weightlifting move?
Probably the Front Squat.  I feel like I can push myself more when it comes to my legs.

What is your least favorite weightlifting move?
Squat Snatch…….way too complex.  There is a lot to think about and a lot that could go wrong.

What is your favorite metabolic conditioning movement?
Box Jumps.  My strong point is my legs and I can usually go straight through those without much of a problem.

What is your least favorite metabolic conditioning movement?
Running.  A few months ago I would have definitely said rowing, but I have gotten a bit better at that, so I don’t hate it as much (note that I said AS MUCH!).  Running just takes it out of me……especially the long ones.  I’m not like Gina who can “run 10 miles” before Crossfit…..haha!!

What is your favorite girl WOD?
Annie……but only if I have my Double Unders.

What is your favorite Hero WOD?
Probably Paul, but I’ve never done it.  I actually don’t think I’ve done any “Hero” WODS.

What is your least favorite girl WOD?
Angie! She is one tough chick who will beat the hell out of you!!!!

What is your least favorite Hero WOD?
I’d say 95% of them!  They look horrible!

What type of WODs do you prefer?
I remember reading that Stefani said chippers and I would have to say that I like those ones too.  They are horrible to look at on the board, but not so bad when you’re actually doing them.  It’s those damn ones that don’t look too bad that are the killers!!  I actually like tabatas too…..there is an end in sight.

THIS WEEKS WORKOUTS:IMG_3598[1]

Monday
Stamina

25 Minute AMRAP:
20 Burpees
250 M Row
3 Bear Crawls
200 M Run

*Cros3fit Benchmark (Compare To 8/20/2012)

*Purpose: Aerobic Sustainability/Muscular Upper Body Endurance

Tuesday
Speed.Strength

A) Press 5-4-4-3-3
B) 3 Rounds:
7 Push Press (155/105)
10 Box Over Jumps (24/20)
20 Wallballs (20/14)

*RX+= (185/125)

*Purpose: Strength+Explosiveness/Aerobic Power

WednesdayIMG_3615[1]
Strength.Stamina.Speed

A) Deadlift 3-2-1-1
B) 16-12-8-4
Deadlifts (225/155)
Hand Release Push Ups
*25 Double Unders After Each Numbered Deadlift and Hand Release Push Ups

*Purpose: Total Body Strength/Aerobic Power

Thursday
Speed.Stamina

A) Snatch Complex: Use Same Weight For All
2 Hang Power Snatch (Link)
1 Hang Squat Snatch + 4 OHS
B) 15 Hang Power Snatch (95/65)
30 Broad Jumps (6ft/4ft)
400 M Row
30 Hang Power Snatch (95/65)
400 M Row
30 Broad Jumps (6ft/4ft)
15 Hang Power Snatch (95/65)

*Purpose: Power+Explosiveness+Technique/Moderate Aerobic Power+ Sustainability

FridayIMG_3624[1]
Strength

A) Back Squat 5-5-3-3
B) 6 Rounds:
12 KBS (2.0/1.5)
12 Evil Wheels
Rest 1 Minute Between Rounds

*Purpose: Total Body Strength/Core Strength+Stability

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

3 May 2013

WEEKLY UPDATE: MAY 6TH-MAY 12TH

Article Of The Week:
The strict press, push press, and push jerk all broken down with great pictures included:
http://www.crossfit.com/journal/library/PushpressJan03.pdf

Video Of The Week:
Good video on fixing the front rack position:
http://www.youtube.com/watch?v=Un1PDhrU3h0
Or:
Don’t expect these moves in the mix anytime soon:
http://www.youtube.com/watch?v=rC5uChVFqko

Nutrition Tip Of The Week:
Do you know what adrenal fatigue is?
http://robbwolf.com/2012/04/09/real-deal-adrenal-fatigue/

Spotlight Athlete Of The Week:
Serge Perras

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How long have you been crossfitting?
Since October 2012.

Why do you crossfit?
Thought it would be a good way to keep my functional strength up for wake boarding and snowboarding.  Also, figured it would be a good way to re-activate my leg that’s been without feeling or muscle control for about 3 years since my last back injury/surgery. So far it seems to be helping. I was also convinced by a friend of mine who related a story to me.  He was competing in a 15K run and for $h!ts and giggles, he invited a buddy of his who did crossfit at the time to run with him. My buddy was a high school track star and very seriously trained his running.  At the end of the 15K, he only beat his friend by less than a minute. Considering his friend only crossfited and never specifically trained for long distance running, seemed to me like a resounding endorsement for good, all around fitness that is afforded by crossfit.

What is the best part of S3?
Great people, good atmosphere and great attention to solid technique from all trainers (thank you Eric). Good technique = good results.  Bad technique = injuries.

What keeps you coming back?
Finally going to the gym is like a team sport.  All you have to do is show up and you are motivated.

What is your favorite gymnastics move?
Gymnastics? What’s that?

What is your least favorite gymnastic move?
Burpees. Not gymnastic? Whatever I hate ‘em.

What is your favorite weightlifting move?
Pretty fond of the push press and snatch.

What is your least favorite weightlifting move?
Don’t have any. I like any and all weightlifting.

What is your favorite metabolic conditioning movement?
Row- thank god since I have to do it just about every day because running for me is not possible lol.

What is your least favorite metabolic conditioning movement?
Burpees- Is that metabolic conditioning? If not, well I still hate ‘em.

What is your favorite girl WOD?
Haven’t been around long enough to have really experienced sufficient girl WODs to know.  So far would say Isabel and Angie is a killer too, but I love that one as well.

What is your favorite Hero WOD?
McGhee- I think that’s the only one I’ve done. Maybe that’s what happens when you only come in Mon-Thursday…

What is your least favorite girl WOD?
Angie- Yes, I said it was one of my favorites as well.

What is your least favorite Hero WOD?
SOL here- see favorite Hero WOD.

What type of WODs do you prefer?
Anything based on lifting primarily. Endurance and cardiovascular training were never my strong suit.  I have to admit however, that the endurance type workouts are probably the most beneficial to me as they address my weakness.

THIS WEEKS WORKOUTS:

Dead Hang Pullups Are The Devil!

Dead Hang Pullups Are The Devil!

Monday
Strength

5 Strict Press Immediately Followed By Max Effort Dead Hang Pull-ups
Immediately Followed By 15 V-Ups
Rest 2 Minutes
5 Strict Press Immediately Followed By Max Effort Handstand Pushups or Handstand Hold
Immediately Followed By 1 Minute Plank Hold
Rest 2 Minutes
Repeat The Same Setup With 4 Reps
Repeat The Same Setup With 3 Reps

*Purpose- Strength (Push & Pull)/Midline Work

Tuesday
Stamina.Speed

A) Deadlift 3-2-2-2 (Touch and Go All Sets)
B) 15 Minute AMRAP:
100 M Overhead Plate Walk (45/25)
15 Deadlift (115/85)
30 Air Squats
300 M Row

*Rx+=Come To The 6:30 Class To Find Out

*Purpose- Strength/Overhead Stability/Moderate Aerobic Power

Dead Hang Chin Ups Are The Devil!

Dead Hang Chin Ups Are The Devil!

Wednesday
Strength.Stamina.Speed

A) Clean Complex: Use Same Weight For All Movements
2 Hang Squat Clean (Link Reps)
3 Power Clean (Do Not Link Reps)
B) 3 Rounds:
20 Hang Power Clean (135/95)
15 Burpees
400 M Run

*Purpose- Explosive Power & Technique/Strength/Aerobic Power

Thursday
Stamina.Strength

A) Back Squat 5-4-4-3-3
B) 3 Rounds:
9 Thrusters (115/85)
9 Box Jumps (30/24)
Rest 1 Minute Between Rounds
Then 4 Rounds:
50 Double Unders
20 Ball Slams (30/20)
Rest 1 Minute Between Rounds
*Double Unders Sub = 75 Singles + 10 Broad Jumps (6/4ft)
Then:
40 Ring Rows
40 Plyo Plate Push Ups

*Purpose- Strength (Upper/Lower Body)/Aerobic Power/Interval Weight Training

Pick Things Up... Put Things Down

Pick Things Up… Put Things Down

Friday
Speed

A) Level Testing- Don’t Forget To Bring Your Sheets
B) 6 Rounds:
20 KBS (1.5/1.0)
200 M Run Rest
2 Minutes Between Rounds

*Purpose- Aerobic Sustainability

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

27 April 2013

WEEKLY UPDATE: APRIL 29TH-MAY 5TH

Article Of The Week
To anyone who feels that rest days are not as high a priority as training.  Rest days are important as quality of training will lead to increased performance in multiple capacities (strength, stamina, muscular endurance, etc.) and prevent injuries:
http://www.marksdailyapple.com/overtraining/#axzz2RiPJMJSj

Video Of The Week:
Great video on restoring scapular balance.  Go buy a lacrosse ball there $2, your body will thank you:
http://www.youtube.com/watch?v=hzozw2Aso3M
Or if you have no interests in that maybe this will hold your interests:
http://www.youtube.com/watch?v=yjt–IiJjvU

Nutrition Tip Of The Week:
Post WOD nutrition is very important especially with the intensity of our workouts.  Take a look at this article for insight on the importance of fueling your body after training:
http://www.lotuscrossfit.com/storage/PWO%20Nutrition.pdf
Also do not forget that Crossfit S3 is a pickup location for Custom Fit Meals.  Convenient, affordable, healthy meals:
https://www.customfitmeals.com/

Spotlight Athlete Of The Week:
Stefani McCoy

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How long have you been crossfitting?
Since September 2011

Why do you crossfit?
When my gymnastics career ended in high school, I needed to find a way to stay in shape so I started running.  After a few years, I got bored and running stopped being a challenge. Then I turned 30 and found that I needed to run longer distances to get the same results as a few miles in my 20’s.  So I needed to make a change to shock my body.  Boy did I find that in Crossfit.

What is the best part of S3?
I love being around like minded people. Great friendly competition with top-notch coaches.

What keeps you coming back?
Each day is a challenge to survive the workout and improve on the day before. You can’t beat the feeling you get at the end of a tough WOD when you prove to yourself that you can do it especially those days when you want to quit after the first minute (usually on rowing days).

What is your favorite gymnastics move?
All of them! Makes me feel like a kid again.

What is your least favorite gymnastic move?
I have a mental block with ring muscle ups.  One of these days I’ll get it.

What is your favorite weightlifting move?
Overhead squat- it requires focus, balance, core strength and flexibility.

What is your least favorite weightlifting move?
Snatch- it’s so technical and difficult.

What is your favorite metabolic conditioning movement?
I may be weird but I don’t hate burpees or box jumps.

What is your least favorite metabolic conditioning movement?
I do, however, hate double unders, rowing and wall balls.

What is your favorite girl WOD?
Cindy- I seem to be better with WODs that involve a lot of rounds with low reps.

What is your favorite Hero WOD?
JT- a lot of great gymnastics movements with handstand pushups, ring dips and push ups.

What is your least favorite girl WOD?
Karen- 150 wall balls.  Need I say more…

What is your least favorite Hero WOD?
Manion- 7 Rounds: 400 m run, 29 back squats (135/95). My legs have never been that sore before or since. Ouch!

What type of WODs do you prefer?
Chippers – These are fun for me in a sick kind of way. I like working my way through a long list of different movements. I get a little bored with single movements or couplets.

THIS WEEKS WORKOUTS:IMG_3456[1]

Monday
Speed

A) Snatch Complex: Build To A Heavy Weight For The Following Complex (Use Same Weight For All Movements)
1 Hang Power Snatch
2 Power Snatch
1 Squat Snatch
B) 5 rounds:
10 power snatch (75/55)
10 Burpee Broad Jumps (6ft/4ft)
Rest 2 Minute Between Rounds

*Purpose: Explosive Power & Technique/Fast Rounds+Good Recovery

Tuesday
Stamina.Strength

A) Level Testing- Don’t Forget To Bring Your Sheets!
B) 30 Power Cleans (155/105)
Rest 3 minutes
400 m Run
12 KBS (1.5/1.0)
12 Wallballs (20/14)
15 KBS (1.5/1.0)
15 Wallballs (20/14)
18 KBS (1.5/1.0)
18 Wallballs (20/14)
400m Run

*RX+= 205/135

*Purpose: ATP-CP Test/Strength & Power/ Aerobic Capacity

WednesdayIMG_3432[1]
Stamina.Speed.Strength

A) Deadlift 3-3-3-2-2 (All Sets Touch And Go)
B) 4 Rounds:
Row 250 M
8 Dead Hang Pull-ups
12 Squat Thruster Tuck Jumps
8 Dead Hang Chin-ups

*Purpose: Strength/Aerobic Power

Thursday
Strength.Speed

A) Back Squat 5-5-4-4-3-3
B) 10 Minute Amrap:
40 Double Unders
12 Push Press (135/95)
8 Alternating Jump Lunges Per Leg

*Purpose: Strength/Explosive Power & Technique/Aerobic Power

FridayIMG_3199[1]
Stamina

“Vaidas”
800m Run
Then:
50-40-30-20-10
Box Jumps (24/20)
10-20-30-40-50
Push-ups (hand release)
Then:
800m Run

*Cros3fit Benchmark; Compare To 4/5/2012

*Purpose: Aerobic Sustainability/Capacity & Upper Body Muscular Endurance

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

18 April 2013

WEEKLY UPDATE: APRIL 22ND – APRIL 28TH

Article Of The Week:
Check out the HQ article below about general physical preparedness and how important it is in having a strong base:
http://library.crossfit.com/free/pdf/CFJ_GPP_Leyland_FINAL.pdf

Video Of The Week:
Mobility work prior to exercise will help open joints and loosen soft tissue to prepare your body:
http://www.youtube.com/watch?v=tdvJGaSB_Z4
Or if that is not entertaining enough for you:
http://www.youtube.com/watch?v=8KSwXOnJFpk

Nutrition Tip Of The Week:
Check the link below for a good amount of healthy/clean recipes:
http://nomnompaleo.com/recipeindex
If anyone is interested in any additional nutrition information/feedback/or possible interests in upcoming challenges please contact Eric via email this week.

Spotlight Athlete Of The Week:
Marty Lorkowski

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How long have you been crossfitting?
September 2010

Why do you crossfit?
This is the only way to have healthy competition and camaraderie while not playing college sports.

What is the best part of S3?
All Crossfit boxes have a personality.  S3 is serious about each one of us improving every day, being the best athlete we can all be and having fun doing it.

What keeps you coming back?
There is always something to learn.  As soon as you get some technique, it is time to build to a heavier weight or string reps together.  The hard things are tough and we all struggle, but in Crossfit…even the things you are good at you need to do faster or better to show yourself you can.

What is your favorite gymnastics move?
Muscle-ups- They were so hard to learn.  I am pumped to get a couple in a row.  Now it is time to get 10 in a row.

What is your least favorite gymnastic move?
Ring hand stand pushups- I tried them once…it was not pretty.  Maybe I can get brave enough to try them again someday.

What is your favorite weightlifting move?
Deadlift- It is straightforward, but to do it properly and heavy requires all you got.

What is your least favorite weightlifting move?
Press- I think everyone hates a strict press.

What is your favorite metabolic conditioning movement?
Double unders and a technical light lift for time.

What is your least favorite metabolic conditioning movement?
Running is awful.

What is your favorite girl WOD?
Fran- I remember this being the first girl WOD I did… so she broke me in.  I think it is the most well known and someday I hope to have a sub 3:30 Fran.

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?
Diane- She messes with my mind.

What is your least favorite Hero WOD?
Don’t know the name and I have never done it…it is on the wall…it requires someone to run forward and backwards.  Absolutely insane…I hope to never have to do it.

What type of WODs do you prefer?
Metcon type WOD’s around 12 minutes in length.  It would have some double unders, clean or snatch, pullups and maybe a muscle up or 2.  A couple things I am good at, a couple things to practice, and a weight light enough where we can go fast.

THIS WEEKS WORKOUTS:

IMG_3384[1]

Monday
Stamina

1000 M Row
100 Ab Mat Situps
100 Ball Slams (30/20)
1000 M Row

*Purpose: Aerobic Capacity+ Aerobic Sustainability+Muscular Endurance (Core+Legs)

Tuesday
Strength.Speed

A) Level Testing
B) 4 Rounds:
1 Minute On: Max Effort Pullups
1 Minute Off
1 Minute On: Max Effort Push Press (95/65)
1 Minute Off

*Rx+= Push Press (115/85), Chest To Bar Pullups
*Purpose: Upper Body Strength+Muscular Endurance+Explosive Power

WednesdayIMG_3390[1]
Speed.Strength.Stamina

A) Deadlift 5-5-3-3 (Touch And Go All Sets)
B) 400 M Run
25 Thrusters (95/65)
50 KB Swings (2.0/1.5)
25 Thrusters (95/65)
400 M Run

*Cros3fit Benchmark; Compare To 6/13/2013
*Purpose: Strength/Aerobic Power+Aerobic Capacity+Strength+Explosive Power

Thursday
Stamina.Speed

A) Build Up To A Heavy Weight For The Following Complex:
1 Hang Muscle Snatch
4 Hang Power Snatch
B) 6 Rounds:
8 Burpees
10 Overhead Squats (75/55)
35 Double Unders

*Purpose: Explosive Power+Technique+Strength/Aerobic Power+Muscular Endurance

FridayIMG_3389[1]
Strength

A) Back Squat 5-5-5
B) Every 2 Minutes For 10 Minutes Complete The Following:
3 Back Squats (Use 90% Of Weight Found In Part A)
200 M Run
*Rest With Remaining Time Until The Next 2 Minutes Begin

*Purpose: Strength+Power

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

14 April 2013

WEEKLY UPDATE: APRIL 15TH-APRIL 21TH

Level Testing:
For the next couple months we will initiate level testing once a week.  Level testing is a great way to asses the overall progress in variety of movements, skills, and lifts.  Please print the copy of the link below and bring to class on the days we test.  For level testing days, pick 2 to 3 things you would like to test and then have your crossfit instructor watch and check off completed tasks.  Once the task is complete, you can move on to new tasks!  Pick one of the levels(1-4) you believe would be a great challenge and try to complete all tasks at that level before moving on to the next level.
http://crossfitseattle.com/wordpress/wp-content/uploads/2011/04/Skill-Levels-poster.pdf

Olympic Lifting Class:
Beginning next week at 10 am on Sunday’s, we will introduce an hour long Olympic Lifting Skills class coached by Drew. The purpose of the Olympic Lifting Skills class is to take a much more detailed look at the two Olympic lifts (Snatch/Clean & Jerk) than the average CrossFit WOD class.  Instead of focusing on the movements as simply “ground to overhead,” we will break down each of the three pulls and learn how to master your body with the barbell to achieve new personal bests. The class will essentially start from square one: focusing on presses, pulls, and position.  When athletes are fully comfortable with the basics, the actual full lifts be addressed.  This program is 6 weeks in length and will benefit the athlete to attend from the very beginning, as the program will progress in sequence.

RX+ Challenge Class:
Starting next week, S3 will introduce an RX+ Challenge Class!  This class will be taking place at 6:30 pm one or two nights a week to start and is designed for those individuals interested in a higher intensity workout with emphasis on a competition style environment.   The 6:30 time slot will be for individuals that will not need to scale any of the movements and/or weights for the WOD.  For those attending the evening classes, if you are not consistently completing workouts as prescribed (RX), please keep attending either the 6PM or 7PM class.  As always, if you would still like to do the RX+ workout but are unable to attend the 6:30 PM class, please do so!

Article Of The Week:
Breathing is kind of important in general…. and in lifting as well. Make sure to read this article:
http://www.mikesgym.org/articles/index.php?show=article&sectionID=3&articleID=105

Video Of The Week:
How to work on tight ankles and help improve ankle stability with weight bearing activities (hmmm like squats!):
http://www.youtube.com/watch?v=_Gwgm3s2EQ0
Or if that didn’t do anything for you:
http://www.youtube.com/watch?v=Exc_1ackG1o

Nutrition Tip Of The Week:
If you are looking for some new, healthy paleo recipes to add variety to your usual menu, check out paleomg.com.  Her recipes are simple, easy and delicious! Here is a cool little recipe below:
http://paleomg.com/spaghetti-meatball-bites/

Spotlight Athlete Of The Week:
Debbie Gallagher

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How long have you been cross-fitting?
July 2010

Why do you crossfit?
I love the limitations that crossfit places on my body & mind.

What is the best part of S3?
The S3 Crossfitters , trainers, and intensity of each WOD; from 5min AMRAPS to the capped 45 endurance ones (BRUTAL).

What keeps you coming back?
The silent competition of the “White” Board.

What is your favorite gymnastics move?
Ring Rows

What is your least favorite gymnastic move?
Handstand Push-ups: Taxing after just 1 “Modified”.

What is your favorite weightlifting move?
I Love Deadlifts! One of my moto’s is “High & Tight” for this movement, which aims to validate tight glutes.

What is your least favorite weightlifting move?
Sumo Deadlift High Pulls- I have issues with the high elbow movement.

What is your favorite metabolic conditioning movement?
Weighted Lunges and Ab-mat Sit-ups.

What is your least favorite metabolic conditioning movement?
The DREADED Double Unders.. Yes, my fellow crossfitters after 2 .8 years I am still inadequate with this move.

What is your favorite girl WOD?
I love Cindy. All 3 moves (Pullups, Push-up and Air Squats) push me to complete more rounds than I did the time before.

What is your favorite Hero WOD?
Griff- 800 meters run, 400 meters backwards run, 800 meters run, 400 meters backwards run for time. I like the challenge of running backward. (Never attempt outside S3 lol).

What is your least favorite girl WOD?
Isabel- Snatch 30 reps for time.

What is your least favorite Hero WOD?
JT- 21-15-9 of the following  movements: Handstand Push-Ups, Ring Dips, & Push-ups. Punishes my shoulders!

What type of WODs do you prefer?
I prefer 30-35min  stamina and endurance WODS. I  like to feel the beatdown with every round and the push to failure within myself and everyone else around me.

THIS WEEKS WORKOUTS:

MondayIMG_3331[1]
Strength

A) Find 1 Rep Max Push Press
*Compare To 2/27/2013
B) “Death By Push Press”
*On The First Minute Do 1 Push Press, Second Minute Do 2 Push Press, And So On And So On Until You Can Not Complete The Number Of Reps In The Given Minute
*Use 55% Of Your 1 Rep Max For Your Weight On Death By Push Press

Purpose: Power+Explosiveness+Strength/Upper Body Strength+Endurance+Moderate Aerobic Power

Tuesday
Speed.Stamina

A) Level Testing For 20 Minutes
B) 30-20-10
KBS (1.5/1.0)
Box Jumps (24/20)
Knees To Elbow
*RX+= KBS (2.0/1.5), Toes To Bar

Purpose: Aerobic Power+Gymnastic Skills

WednesdayIMG_3334[1]
Stamina.Speed.Strength

A) Deadlift 5-4-4-3-3 (Touch And Go)
B) 4 Rounds:
9 Deadlifts (185/125)
12 Burpees
200 M Run
*Rx+= (275/185)

Purpose: Strength/Aerobic Power

Thursday
Strength.Stamina

A) Find 1 Rep Max Thruster
*Compare To 3/1/2013
B) 50 Front Squats (135/95)
1500 M Row

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

FridayIMG_3344[1]
Speed

A) MAX EFFORT:
400 M Run
-Rest 5 Minutes-
MAX EFFORT
200 M Run

B) 4 Rounds:
20 Wall Balls
40 Double Unders
Rest 3 Minutes

Purpose: Anaerobic Lactate Endurance/ Muscular Endurance+Aerobic Power

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

6 April 2013

WEEKLY UPDATE: APRIL 8TH – APRIL 14TH

Check out the community board up front as there are many events taking place in the near future!!!  Next week there is even a fire truck pull on Sunday.  Make sure to sign up if interested.

Article Of The Week:
Great article on many different aspects to running efficiently:
http://www.endurancewod.com/_library/PSE%20RUN%20SAMPLE%20PAGES%20.pdf

Video Of The Week:
Get up in them arm pits!  For all of you with cranky under arm parts… here’s a shout out to you:
http://www.youtube.com/watch?v=XwYPajXfx4A
Also… Here are some great stability ball exercises:
http://www.youtube.com/watch?v=3mEYJAi4tPc

Nutrition Tips Of The Week:
Tips on reducing inflammation…. helps decrease muscle soreness believe it or not if your interested in that sort of thing ;):
http://kriscarr.com/blog/5-tips-to-reduce-inflammation/

Spotlight Athlete Of The Week:
Brian Zimmerman

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How long have you been cross-fitting?
Last week was my one-year anniversary.  I remember walking into my first foundations class while a “weird” workout was happening in the other room.  I had no idea what they were doing.  (Seriously, not a single person was doing dumbbell shoulder shrugs in front of a mirror!  What was wrong with these people?!)  If it wasn’t for Kirk dragging me in, I might have just turned around and went home.

Why do you crossfit?
I’m a very competitive person and CrossFit feeds into that.  I don’t care if I’m playing four-square with my daughter’s friends, I still want to win!  (Let’s face it; some of these kids need to lose once in awhile.  Right?)

What is the best part of S3?
The “best part”?  That’s a toss-up.  Between hearing Ryan talk about how his new purchase from QVC that is going to allow him to lift 5 more pounds or Gina’s completely uncensored story of the day, I don’t know if I can pick a winner.  Truly, you can’t beat the atmosphere.  Everyone is supportive and has a good time, but puts on their game face when they hear “3, 2, 1”.

What keeps you coming back?
Whether it is business, education, sports or CrossFit, I always want to be better than I was yesterday.

What is your favorite gymnastics move?
Kipping pull-ups- Clearly I have some technique work to do, because I hurt my shoulder doing a bunch of them recently.  But I love the move and the feeling of stringing them together.

What is your least favorite gymnastic move?
Rope climbs- Not only does this big baby not like heights, I am blown away that a guy as smart as me (and clearly modest) can’t figure out what to do with my feet!  It really shouldn’t be that hard.

What is your favorite weightlifting move?
Anything involving cleans, but particularly squat cleans.  You can’t beat the feeling of catching a heavy weight down low, with your weight in your heels and elbows high.

What is your least favorite weightlifting move?
Snatch- Not only is it a complex move, but the third pull (getting under the bar) can be scary with heavier weights.

What is your favorite metabolic conditioning movement?
Box jumps- I like setting a nice rhythm with box jumps and zoning out.  I really like when we do the 30” boxes.  It challenges you both mentally and physically.  You better stay focused and give it your all, or you are losing some shin skin!

What is your least favorite metabolic conditioning movement?
Double-unders- I never jumped rope before coming to CrossFit, so just learning singles was an accomplishment.  DU’s can be so frustrating.  Sometimes I pull off 10 in a row and start to think that I’ve got it.  Two seconds later…I can’t get 2 in a row.

What is your favorite girl WOD?
Grace-  I love doing anything involving cleans.  Plus it is one of those crazy fast workouts that challenges you mentally to push past the desire to rest and just keep reaching for that bar.

What is your favorite Hero WOD?
Bradley- It was my first WOD after foundations.  What a rude awakening!  10 rounds of running, pull-ups, more running and burpees.  I exceeded the time cap after 9 rounds and quit.  I wasn’t sure if I was going to puke, pass-out or simply die.  Instead, I became addicted.  When this workout came back around a few months later, I finished all 10 rounds with plenty of time to spare.  It was a great feeling.

What is your least favorite girl WOD?
Angie- It was a bloody mess.

What is your least favorite Hero WOD?
McGhee- I remember when Erin yelled out that we were “half way”.  For a split second you got excited, until you realized that she meant you had 15 more minutes to go.  I’m definitely a sprinter, not a marathoner.

What type of WODs do you prefer?
I prefer WOD’s that are for time rather than AMRAP’s.  Particularly the ones that have the lifts based on your body weight.  It helps to put us little guys on a level playing field with the big boys.  If you haven’t noticed, I’m half the size of Ryan (“Kong”), even though we seem to wear the same size shirts.

THIS WEEKS WORKOUTS:

MondayIMG_3253[1]
Speed

3 Rounds:

3 Minute AMRAP:
ALL OUT MAX EFFORT:
25 Wallballs (20/14)
With Remaining Time Row For Max Meters
*RX+= 35 Wallballs

-Rest 4 Minutes-

3 Minute AMRAP:
ALL OUT MAX EFFORT:
400 M Run
With Remaining Time Max Effort KBS (1.5/1.0)
-Rest 4 Minutes-

Purpose- Anaerobic Lactate Endurance + Muscular Endurance

Tuesday
Strength.Stamina

A) Push Press 3-3-3
B) 7 Rounds:
7 Press (95/65)
7 Bar Facing Burpees
7 Pullups

*RX+= Chest To Bar Pullups
Purpose- Strength + Strength Endurance

WednesdayIMG_3260[1]
Stamina.Speed.Strength

A) Take 15 Minutes To Build Up To A Weight To Complete The Following Complex:
2 Hang Power Snatch
3 Over Head Squats
*Do Not Drop Bar For Complex
B) 12 Minute AMRAP:
10 V-Ups
8 Box Over Jumps (24/20)
6 Hang Power Snatch (95/65)
200 M Run

Purpose- Aerobic Power + Explosive Power + Technique

Thursday
Speed.Strength

A) Power Clean 3-3-3-2-1
*All Sets Are Touch And Go For The 3/2 Reps
B) 1 Power Clean Every 30 Seconds For 6 Minutes
*Use 85% Of Your 1 Rep In A)
C) “Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups

*Crossfit Benchmark
Purpose- Explosive Power+Technique/Strength

FridayIMG_3165[1]
Stamina

A) Thruster 3-3-3
B) 4 Rounds:
15 Front Squat (75/55)
15 Power Snatch (75/55)
*Every Minute On The Minute: 1 Wall Walk

Purpose- Aerobic Power/Muscular Endurance/Work Capacity/Technique

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