6 January 2013

WEEKLY UPDATE: JANUARY 7TH – JANUARY 13TH

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

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

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

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

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

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

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

MondayIMG_2287[1]
Speed

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

Tuesday
Strength.Stamina

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

WednesdayIMG_2286[1]
Speed.Strength.Stamina

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

Thursday
Stamina.Speed

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

FridayIMG_2285[1]
Strength

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

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

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

29 December 2012

WEEKLY UPDATE: DECEMBER 31ST-JANUARY 6TH

Adam Spiker’s Testimonial:
Prior to The Nutrition Challenge, I had tried multiple “diets” to get healthy. At the beginning of the year, I hit 200 pounds and decided that was enough. It was time to give up beer, put away the snacks and start my journey. At first, I warmed up with juicing vegetables that led to a 30 day juice fast where I felt hungry and drained almost the entire time, but dropped almost 25 pounds by the end.  Keeping that weight off wasn’t easy and ended up staying around 185. Then I started eating all organic foods and strayed away from meats entirely and basically became a vegetarian. I enjoyed making meals (veggie burgers, black bean burgers, etc.) but always felt low on energy and unsatisfied.  Although I was proud of myself for eating better, it wasn’t enough so I signed up for Crossfit. Staying vegan for the first two months of crossfit was the hardest, but chalked that difficulty up with me being out of shape, which was true.  Our former trainer Kirk continually told me that my diet was completely jacked up, but I blew it off.  I experienced dizziness, light headedness, throwing up during class, blacking out, all the fun stuff for those two months. I had enough and decided to reboot my diet again.  I came across paleo and was hesitant to start eating meat again and decided it would be ok if it was all grass fed and organic.  I began this new paleo-ish diet on month 3 and instantly started to see a difference.  My performances in class doubled the first week and have not had a single blackout, dizzy spell, or upchucking event since. I felt great and was seeing much better results.  At this point I was 75% paleo and over the next three months was sleeping better, feeling better, feeling energized, and improving in class.  My weight dropped to a lean 175 pounds and the Nutrition Challenge began at a perfect time to cut out that last 25% and transition to 100% paleo.

My starting weight for The Nutrition Challenge began at 175 pounds.  At the beginning of the challenge, I was actually in Peru, Lima on a mission trip. Starting the challenge in a foreign country was the biggest challenge.  I found a local meat market, stocked up on goods, and cooked my meals separately from my team while watching them eat cakes, pies, cookies, and desserts. I almost cracked the first day.   When I returned home, my body was going through very intense withdrawals so I decided to make it easier on myself and order all meals from CustomFitMeals. I started eating nothing but CFM meals and really enjoyed them.  I also had several food nightmares of eating like garbage, lying to Eric about it, and being terrified I was going to get busted lol.  Using CFM helped so I didn’t have to worry about portions, shopping, cooking, approved foods, etc. and was very nice not cleaning a single dish for a month!   Yes, it was a bit more expensive than your average grocery bill, but came with no cooking, no shopping, no cleaning, amazing premade organic meals, ready to go the second you’re hungry.  That would have easily added an extra hour to each day so it was worth way more than the price difference (of about $200)!  75% of my meals consisted of Custom Fit Meals and also ate TONS of bananas and mixed nuts.  After each class I would have SFH Fish Oil along with a SFH recovery shake and drank close to 2 gallons of water a day.

By the end of the challenge, I maximized all the food points that was possible and would have maximized the workout points if it wasn’t for being out of the country.  Also by the end, my clothes didn’t fit me! My end weight for the 28 days was 165 pounds! First time I have seen the 160s since high school!  I had to go pants shopping because all of my size 32” jeans fell right off me.  Can’t tell you the last time I put on a pair of 30” jeans. Good problems to have. Overall I am very happy with the results over the 28 days.  I can see a difference in the mirror, lost weight in my face and the gut, my arms and chest are bigger and feel fantastic. Sure I am looking forward to having a glass of wine again, having some chocolate here and there, but honestly I can’t see myself not living in a paleo lifestyle going forward.  I plan to continue ordering my meals from CFM and feel it’s the perfect fuel for crossfitting.

Now if you excuse me, I have a bag of Reese’s Pieces to destroy!

Adam Spiker

IMG_0320

 

 

 

 

 

 

 

 

 

THIS WEEKS WORKOUTS:

IMG_2242[1]

Good job!!! Way to make it over the white line!

Monday
Strength

A) 10 Minutes To Establish 5 Rep Max Strict Press
B) Every Minute On The Minute For 10 Minutes:
2 Reps Strict Press (Same Weight Found For Your 5 Rep Max)
5 Ring Rows
*Rx+= Sub Deadhang Chin Ups For Ring Rows
Then At The 10 Minute Marker:
50 Knees to Elbows
50 Ab Mat Situps With Ball (30/20)

Tuesday
HAPPY NEW YEAR!!!! NO CLASS!

Wednesday
Stamina.Speed.Strength

“Wittman”
7 Rounds:
15 Kettlebell Swings (1.5/1.0)
15 Power Clean (95/65)
15 Box Jumps (24/20″)
*Crossfit Benchmark (Compare To 11/21/12)

IMG_2209[1]

Dumb and Dumber….?

Thursday
Speed.Strength

A) Deadlift 3-3-3
B) 5 Rounds:
5 Clean and Jerk (155/110)
50 Double Unders
*Sub For Double Unders = 75 Singles + 25 Lateral Bar Hops
*Cros3fit Benchmark (Compare To 11/20/12)

Friday
Stamina

A) Front Squat 5-5-5
B) 2000 Meter Row For Time
Rest 3 Minutes
3 Rounds:
20 Alternate Front Rack Barbell Lunge (75/55)
20 Sumo Deadlift High Pull (75/55)
20 Burpees

IMG_2248[1]

John at his absolute best!

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

23 December 2012

WEEKLY UPDATE: DECEMBER 24TH-DECEMBER 30TH

Merry Christmas EVERYONE!!! Hope everyone has a happy holiday, travels safe, stays consistent over the holidays with attending a couple WOD’s during the busyness, and also hopes Crossfit Santa Claus (Aka “Ryan”) showers you with some very cool Crossfit gear. Don’t forget that Crossfit S3 will be closed Christmas Eve evening classes and all day Christmas. There will be a special “Christmas” themed S3 conditioning class on Monday at 11 AM with Erin. Please try to attend as it should be a fun class as always!

Merry Christmas to all Crossfit S3 members and their families,
Eric, Erin, and Tayls

Jennifer Petagna’s Testamonial:
I like to be described as a devoted, dedicated and loving mother of my two daughters.  I have been a single mom for the past eleven years.  Since I don’t have time or the desire to date, I fell in love with something better:  FOOD! And food fell in love with me, all over my body… yep:  gained 30 pounds slowly but surely in the past two years when my oldest started college and my three musketeers turned into the Twixes.  One day I overheard a friend from work talking about Crossfit (his gym is in uptown) and it sounded hard and only for the big body builders you see on t.v. – plus I’ve NEVER liked gyms or working out with sweaty people I didn’t know.  But after taking my youngest daughter to cheer practice for a few months, I noticed a cool green and black sign pretty close to the Charlotte Allstars sign that said CROSSFITS3.  I decided to drive over the hill and check it out.  The gym Looked intimidating but exciting at the same time.  A good looking fit and muscular guy asked, “Hey, what’s up?” and the rest is history.  I’ve been at Crossfits3 loyally since March 1, 2012.  Earned my way out of Foundations Class (took two months) and joined who is now my Crossfit family.  Now I’m able to do the lifts (except overhead squat- still working on that one :/ ) and I don’t trail quite so far behind the rest of the group and finish most workouts.  I feel awesome when I leave.

I needed a challenge and an escape from the “everyday” ritual that had become my life! The 28-day Nutrition Event gave me the challenge I needed.  Eating paleo and reporting my eating journal weekly has given me accountability, new energy, new self worth, a new and healthy relationship with food. Being on the 28-day Challenge has also given me a new freedom from the stress of misusing food.  I am now disciplined, a meal planner, a smart eater…—whole foods, healthy and clean, and a way to eat that would make me lean and full of energy.  And my emotions have leveled out a lot.  I don’t have highs and lows like I did from excessive junk food and sugar.  I’m never irritable and rarely frustrated.  I am so grateful to have seen the sign at the end of the road.  This has truly given my life a new beginning, a new journey, and a new love for fitness and health.  I’ve just about lost all of my extra 30lbs and gained my self-worth back.   My old clothes fit again, and my daughters are so proud of me.  So, my unhealthy love for food has turned into a love for treating my body right and eating the right food for optimum health.  Thanks Eric!!!  I got my handstand sets last night!  I was so proud and excited! I felt like a rockstar! The Crossfit sign at the end of the driveway should really say, “NEW LIFE HERE”…   love you Crossfits3—See ya tomorrow night!

Jenn

 

 

 

 

 

 

 

 

 

 

THIS WEEKS WORKOUTS:

Monday
Stamina

A) Back Squat 3-3-3
B) 20 Minute AMRAP:
25 Hollow Rocks
25 Hand Release Push Ups
25 KB Swings (1.5/1.0)
500 M Row

*Clip on Hollow Rock: http://www.youtube.com/watch?v=WxMtbEQFpnw

Tuesday
CHRISTMAS-NO CLASS

Wednesday
Speed.Stamina.Strength

“Fran”
21-15-9
Thrusters (95/65)
Pullups
Rest 3 Minutes
3 Rounds:
75 Double Unders
200 M Sprint
*Sub For Double Unders = 100 Singles and 50 Virtual Double Under Jumps

*Compare “Fran” time to 11/13/2012

Thursday
Strength/Stamina

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)
*Compare to 11/15/2012

Rest 3 Minutes

40 Push Presses
40 Burpees
*Same weight used in first part of the WOD

Friday
Speed

A) Overhead Squats 5-5-5
B) 6 Minute AMRAP:
10 Box Over Jumps (20/16”)
10 Power Snatch (95/65)
Rest 10 Minutes:
6 Minute AMRAP:
10 Box Over Jumps (20/16”)
10 Power Snatch (95/65)
*Go ALL OUT on EACH AMRAP: Goal is to produce same results from first AMRAP

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

16 December 2012

WEEKLY UPDATE: DECEMBER 17TH-DECEMBER 23RD

It seems that the running joke since the Paleo challenge started is that I work in a cupcake bakery, and that I was participating in a Nutrition Challenge! (when I first told my manager about it she said, “well it’s a good thing you can still eat cupcakes,” she wasn’t very supportive obviously lol).  Surprisingly, being at work the past 28 days has not really presented any problems for me in terms of temptation.  However, being the junk food eater that I am, the challenge definitely was not easy.

My addiction to junk food (i.e. chips, cookies, and salty snack foods in general) has always created a problem for me in the past when trying to get on a healthy eating plan.  I was worried that this time would be no different and that by the end of the first week I would be back to my old habits.  I thank my mom and everyone at crossfit for the fact that I was able to make it through 4 weeks without having any junk food.  All of the support helped me make it through and knowing everyone was cheering me on made it worth it.

It definitely was hard at dinner some nights when my parents would be eating rice or some kind of pasta and I would be eating some kind of meat with vegetables (which was usually sweet potato, I think I may have gone overboard with it but oh well).  One day they were having sandwiches with chips that had been left on the counter and I became very angry!  My mom kept asking me what the problem was and when I explained to her that the chips were staring me down, she tried to finish up quickly so I would not see, but they weren’t fast enough!  Not sure how many times I had to apologize to my mom over the past four weeks lol! Thankfully she forgave me or otherwise I may have starved seeing she was the one who cooked most of the meals for me!

As hard as it was, I am happy to have gone through this challenge.  There were definitely times when it wasn’t pretty; like going through the Paleo flu and the feeling of  falling asleep while working out, good times.  But in the end, I have a better grasp on the concept of eating right and staying healthy.  I may not be able to keep up with the Paleo diet on a normal basis (because I really only have so much self control), but it definitely helped to start paying more attention to what I am eating.  There have been more benefits to doing this challenge than just the weight loss.  I feel a lot stronger than before and really better all around.

I am really thankful to my mom, fellow cross fitters  and Coach Eric for their support and encouragement to help me push through.  Without them I would have caved to the temptation of frosting samples at work after the first week.   And now it’s time for a cheeseburger…and fries (sweet potato of course).

Allyson

Christmas/New Year’s Week Holiday Hours:
Monday December 24th- 9:45 AM and Noon WOD Only, 11 AM Conditioning Class
Tuesday December 25th- Closed
Monday December 31th- 9:45 AM and Noon WOD Only, 11 AM Conditioning Class
Tuesday January 1st- Closed

 

 

 

 

 

 

 

 

 

 

THIS WEEKS WORKOUTS

Monday 
Speed

A) Back Squat 3-3-3
B) 2 Rounds:
2 Minute AMRAP Double Unders
Rest 2 Min
2 Minute AMRAP Wallballs
Rest 2 Min
2 Minute AMRAP Row (For Max Meters)
Rest 2 Min
*Sub for DU’s= alternate between 30 singles and 15 jumping knee tucks

Tuesday
Strength.Stamina

A) Push Jerk 3-3-3
B) “Jack”
20 Minute AMRAP:
10 Push Press (115/85)
10 KBS (1.5/1.0)
10 Box Jumps (24/20)

Wednesday
Stamina.Speed.Strength

A) 3 Sets of Max Effort Ring Dips
Rest 2 Full Minutes Between Each Set
B) 12 Minute AMRAP:
12 Burpees
10 Toes To Bar
8 Dead Hang Chin Ups
100 M Run
*Sub for T2B=K2E

Thursday
Speed/Stamina

2 Rounds:
800 M Run With Slamball (30/20)
400 M Backwards Run
200 M Broad Jumps
100 M Walking Lunges
*Cros3fit Benchmark Wod
*Compare to 9/28/2012

Friday
Strength

A) Take 15 Minutes to Establish Deadlift 5 Rep Max
B) 5 Rounds:
2 Deadlifts (Based off 5 Rep Max Weight)
10 Handstand Pushups
1 Minute Plank Hold
Rest 2 Minutes Between Each Round
*Strict 30 Min Cap
*Sub for HSPU is HSPU off a box

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

 

9 December 2012

WEEKLY UPDATE: DECEMBER 10TH-DECEMBER 16TH

Why do the challenge? Why not! I joined Crossfit S3 July 2010. Since becoming a member I have learn the right combination of Crossfit and nutrition will equal a better version of me! I did not take weigh or measure myself. I never thought I would be in the lead! I had a goal “to fit into my skinny jeans”! So, what made this challenge different from past challenges? I was ready! I was prepared. I planned for challenges. I included my family for support. I had a goal! I would say to myself “it is for 28 days”!

I prepared each week. I would look at the WODs for the week, sign up, plan my rest days, and plan my meals. I am a wife and mother of 3. We had football games, lacrosse games, and cross country meets. I didn’t allow our busy schedule to become my excuse for not eating right.
I would get up every morning make breakfast for my kids (no cereal is allowed) and pack their lunches. I found by the second week into the challenge I was more focused. I was able to get more things done around the house. I was less distracted. I felt great!
At the box, I felt myself changing. It was not only physical changes but mental. I was more confident. The day we did Eva is when it began. Chris and Eric said “you can Rx it, go for 3 rounds”! I did it! After that workout I changed. The next one was Bradley. I decided to go for the Rx and see what I could do. I got 9 rounds even though I didn’t finish, Erin said to me” you are a different athlete”. Me an athlete! I have never in my life been called an athlete!

When I look back in review eating clean does help you in so many ways. I became more confident and I became stronger. I have included a list of personal records achieved during the challenge.
1. 11 doubleunders in a row.
2. 7 kipping pull-ups
3. 1.5 pood kettle bell swing
4. 163lb dead lift 3 times( 1 rep max was 160)
5. 10 toes to bar in a row
6. A hand stand held 45 secs
7. 1:38 400 meter run best time was 1:42
8. 60lb power snatch
9. 85lb push press
10. 2:02 500 row best was 2:04.

These personal records won’t get me to the Crossfit games but they have made me very proud of myself. I have embraced this confidence. The challenge has come to an end but my approach to eating has been changed forever. As much as my kids Halloween candy is tempting, I’m fine with my Coconut Crème Lara Bar! Thank you for all the encouragement along the way! I love our Crossfit S3 community!

 

THIS WEEKS WORKOUTS

Monday
Strength

FACCCCEEE OFFFFF

A) Take 15 Minutes To Establish 3 Rep Max Back Squat
B)  For 24 Minutes:
*Every Even Minute On The Minute: 7 V Ups
*Every Odd Minute On The Minute: 1 Back Squat (Same Weight Found For Your 3 Rep Max)

Tuesday
Speed.Stamina

A) Push Jerk 3*3*3
B) “Helen”
3 Rounds:
400 M Run
21 KBS (1.5/1.0)
12 Pullups
*Crossfit Benchmark

Wednesday
Stamina.Speed.Strength

Stefan says we should do TGU’s EVERY week

12 Rounds:
12 Push Press (95/65) , 12 Overhead Squat (95/65) – Alternate Movements Every Other Round
12 Walking Lunges
200 M Run
*12/12/12 WOD :)

Thursday
Strength.Speed

A) Take 15 Minutes to Establish a 5 Rep Max Deadlift
B) 25 Deadlifts (155/110) Buy In
Then 5 Rounds:
12 Box Jumps (30/24)
9 Ring Dips
6 Power Cleans (155/110)
25 Deadlifts (155/110) Buy Out
*Cros3fit Benchmark

Friday
Stamina

AWWWW he’s so CUTE! Good job Marty on “DT”

A)  Goat Work: Take 15 Minutes To Work On A Skill/Lift/Stretching/Etc.
B) 30 Windshield Wipers (45/33)
*1 Rep Equals Center Rotation To Right Side/Center Rotation To Left Side
100 Thrusters (45/33)
1000 M Row
100 Burpees

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

2 December 2012

WEEKLY UPDATE: DECEMBER 3RD – DECEMBER 9TH

The “S3″ Crew!

Great turnout to everyone who participated in the Checkers Charity Shoot Out to support the Wounded Warrior Project.  All participants represented the gym well with high intensity, great effort, solid work, unbelievable form, and had a TON of fun!!! Great job and thanks for everyone who came out to support our athletes and the cause.  Also a very big thank you to Ian for all the high quality photos taken at the event.  One of rock star athletes “Buffy” finished in the top 3 at the event and was able to compete in the finals during the Checkers game intermission.  Great work Buffy you did all of the S3 family proud!

“Game Face”

Remember Tuesday and Thursday are “Benchmark” workouts so please keep putting your times on the big boards or continue to journal your WOD’s as this is one of the best tools you can have in assessing progression.  Great work as always last week and can’t wait to see everyone get after it this week!
Thank you all and have a great upcoming week!
Tayls, Eric, Erin

THIS WEEKS WORKOUTS:

Monday
Stamina

Show some intensity please!

A) Back Squat 3-3-3
B) 16 Minute AMRAP:
25 Double Unders
10 Hand Release Push Ups
10 Jumping Lunges (Per Leg)
200 M Run

Tuesday
Speed.Strength

A) Push Jerk 3-3-3
B) “DT”
5 Rounds:
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

Wednesday
Strength.Speed.Stamina

Nice Work!!!

For Time:
30 Turkish Get Ups (1.5/1.0)
Rest 5 Minutes
2 Rounds:
400 M Run
40 Kettlebell Swings (1.5/1.0)
Rest 5 Minutes
30 Turkish Get Ups (1.5/1.0)

Thursday
Strength/Stamina

A) Take 15 Minutes to Establish a 5 Rep Max Overhead Squat
B) 8 Rounds:
4 Power Snatch (135/95)
8 Bar Facing Burpees
12 Wallballs (20/14)
Rest 1 Minute

*Compare to 8/3/2012

Just don’t drop that ball… Slam that sucker!

Friday
Speed

A) Goat Work: Take 15 Minutes To Work On A Skill/Lift/Stretching/Etc.
B) 3 Rounds:
Row 125 M
10 Box Jumps (24/20″)
Rest 2 Minutes
3 Rounds:
Row 125 M
12 Ab Mat Situps
Rest 2 Minutes
3 Rounds:
Row 125 M
10 Box Jumps (24/20″)
Rest 2 Minutes
3 Rounds:
Row 125 M
12 Ab Mat Situps

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

24 November 2012

WEEKLY UPDATE: NOVEMBER 26TH – DECEMBER 2ND

THIS WEEKS WORKOUTS:

Monday
Speed

A) Back Squat 5-5-5
B) 3 Rounds:
25 KB Swings (1.5/1.0)
Rest 30 Seconds
25 Ball Slams (30/20)
Rest 30 Seconds
25 Standing Broad Jumps (6/4′)
Rest 30 Seconds

Tuesday
Strength.Stamina

“Angie”
100 Pullups
100 Pushups
100 Ab Mat Situps
100 Air Squats

Wednesday
Strength.Speed.Stamina

A) Push Jerk 5-5-5
* Compare to 11/20/2012
B) 8 Minute AMRAP:
15 Thrusters (95/65)
30 Double Unders
Rest 5 Minutes
8 Minute AMRAP:
15 Thrusters (95/65)
30 Double Unders
*Sub For 30 Double Unders = 90 Singles

Thursday
Stamina.Speed

6 Rounds:
250 M Row
10 Burpees
Rest 1 Minute
Run 200 M
10 Burpees
Rest 1 Minute
*Compare to 6/12/2012

Friday
Strength

A) Take 15 Minutes to Establish a 5 Rep Max Deadlift
B)  For 20 Minutes:
*Every Even Minute On The Minute: 8 Ring Pushups
*Every Odd Minute On The Minute: 2 Deadlifts (Same Weight Found For Your 5 Rep Max)

*No Friday Night Classes (5 and 6 pm classes are cancelled)

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

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