10 February 2013

WEEKLY UPDATE: February 11th – February 17th

Here are some key guidelines and reminders for general class structure of the gym.  These guidelines are an integral part to the class structure of S3 and need to be met daily by every member to ensure optimal safety, effectiveness, performance, and more.  Please review these guidelines and remember what is expected of you every time you attend class.

General Class Structure:
1. Register for classes!!!  We are a group fitness facility, and we need to know participation numbers in advance, as it significantly impacts the structure of each individual class.  Please be courteous by registering for every class you plan to attend.

2. Be prepared to be in class for a full hour.  If you cannot dedicate a full hour of your time, please choose another class to attend when an entire hour is possible.

3. Be prepared for class.  Most participants find it helpful to take a look at the workout (posted on the blog) before arriving at the gym. Keep in mind that we only have an hour to get everything done.  Once class starts, be ready to work hard, pay attention, and have fun.

4. Take your warm up just as seriously as your workout!  Pay attention;  do not just go through the motions.  Your workout will suffer if you do so.

5. If you arrive late for any reason, take a look at the whiteboard for the warm up and please join in without distracting others.   Expect burpees! (or even something worse, if such a thing actually exists!)

6. Pay attention when your trainer is discussing the WOD on the whiteboard.  You might already be prepared, but by tuning out, you could potentially miss out on some tips or information that could improve your workout.   Worse, you could end up distracting others who are paying attention if you are playing the role of Chatty Cathy.

7. Ask questions!!!  Questions are great and can definitely help improve your approach to the workout.  Please make sure to ask questions and fully understand the structure of the workout before we split away from the whiteboard.  If something doesn’t make sense, ask about it before we move to set up for the workout.   WE WILL ALWAYS GO OVER THE WORKOUTS, MOVEMENTS, YOUR QUESTIONS, ETC.; it is your responsibility to pay attention while we do so.

8. After all classes, please clean up any sweat, chalk, spit (which should never happen inside the gym anyways!)  you might leave behind.  Please put away any and all used equipment  in its proper location (bars, rings, mats, dumbbells, kettlebells, boxes, rowers, AbMats, wall balls, bumper plates, etc).  When handling equipment, treat it as if it is your own property.  Be gentle!  This will preserve the quality of  our S3 equipment.  If we treat our equipment well, we will continue to work out with great equipment.

9. Have fun with your fellow members, encourage each other, and train hard!

Scores/Times On The WhiteBoard:
A critical element of the Crossfit community is the whiteboard in every box.  The purpose of the whiteboard is to foster excitement, encouragement, accountability, and motivation.  The work done by EVERY member in EVERY hour of class matters!!!!  Please post your effort for the day up on the whiteboard.  Be proud of what you have done and accomplished with your workout each day.  Know too that you are likely helping your friends to push harder in the following classes.  Post it up!!!

Warm Up and Post WOD Strectching:
Beginning next week, along with the WOD (Workout of the Day), we will also post a warm-up and post-WOD stretch to the whiteboard.  Please be sure to take these two elements seriously!!! Warm-ups affect how your body will receive the workout ahead, and post-WOD stretching affects how well your body will recover after your workout, as well as significantly impacting overall flexibility and range of motion.  Take your warm-up and stretching seriously for a long-term positive impact on health and performance.

Kids’ Room:
S3 members have put a lot of great work into improving the quality of our Kids’ Room over the last couple of months.  The walls have been painted and decorated, a tv/dvd player mounted, a couch added for kids, and TOYS TOYS TOYS!!! donated. This has had a huge impact on keeping the little ones entertained, occupied, quiet, and safe.  That being said, we must be sure to maintain the space by leaving it neat and clean after each class.

Upon your kids’ departure, make sure that everything is tidied up and put back in its rightful place.  If food is brought into the room, leave not a crumb behind (check both the floor and couch).  There is a vacuum in the room; please use it!  If any food needs to be thrown away, use the big trash can inside the gym, rather than the small waste basket beside the refrigerator.  The last thing we want is ants, bugs, or any kind of critter drawn into this room.  If the AC/heater is used, please turn it off before leaving.  It is a privilege to have a room dedicated to your children while you work out.  Do not take advantage of this, and we thank you in advance for making sure this area stays nice and clean!

Look forward to seeing everyone have some fun this week!
Thank You
Eric, Erin, Chris, Mike

THIS WEEKS WORKOUTS:

IMG_2667[1]

Paul Blart on double unders!

Monday
Strength

A) Take 12 Minutes To Find 3 Rep Max On Strict Press
B) 30 Reps Of Strict Press @ 75% Of Part A
60 KB Snatches (1.5/1.0)
* Break Up KB Snatches Anyway You Want; Must Complete 30/Arm
* Rx+= 2.0/1.5

Tuesday
Stamina.Speed

Tabata Mashup:
KBS (1.5/1.0) & Ab Mat Situps
Rest 3 Minutes
Double Unders & Strict Push Ups

*Tabata Mashup= Switching Back And Forth For 8 Minutes Between 2 Exercises
*Tabata = 20 Seconds Work/10 Seconds Rest

Tabata Method : By Wikipedia
A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min).  Also, only the Tabata group had gained anaerobic capacity benefits.

IMG_2577[1]

Good looking S3 crew!

Wednesday
Speed.Strength.Stamina

A) Gymnastic Skills Work For 15 Minutes:
Work On Kipping, Double Unders, Muscle Ups, Handstand Holds, Air Squats, Pushups, OR BURPEES!
Don’t Just Stand Around And Do Nothing!
B) Crossfit Games Open Wod 11.4:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90)
10 Muscle-ups

Thursday
Strength.Speed

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

*Cros3fit Benchmark
*Compare To 11/2/2012

Friday
Stamina

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

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

3 Rounds:
3 Minute AMRAP: Max Effort Row (Calories)
2 Minute AMRAP: Pullups
1 Minute AMRAP: Max Effort Box Jumps (24/20)
*Rest 3 Minutes After Each Round of Box Jumps

*Rx+= Sub Chest To Bar Pullups

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

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

3 February 2013

WEEKLY UPDATE: February 4th – February 10th

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

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

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

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

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

olylifts

 

 

 

 

 

 

 

THIS WEEKS WORKOUTS:

Have you seen this crossfitter?

Have you seen this crossfitter?

Monday
Stamina

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

Tuesday
Strength.Speed

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

Wednesday
Speed.Stamina.Strength

Our local celebrity "Ryan Froning"

Our local celebrity “Ryan Froning”

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

* Crossfit Benchmark WOD

Thursday
Stamina.Strength

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

IMG_2553[1]

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

Friday
Speed

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

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

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

25 January 2013

WEEKLY UPDATE: January 28th-February 3rd

MondayIMG_2465[1]
Speed

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

Tuesday
Strength.Stamina

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

WednesdayIMG_2469[1]
Stamina.Speed.Strength

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

*Cros3fit Benchmark

Thursday
Speed.Stamina

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

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

FridayIMG_2470[1]
Strength

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

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

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

25 January 2013

NO CLASSES FRIDAY AFTERNOON 01/25/13

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

-Sean

 

18 January 2013

WEEKLY UPDATE: JANUARY 21ST- JANUARY 27TH

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

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

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

MondayIMG_2373[1]
Strength

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

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

Tuesday
Speed.Stamina

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

WednesdayIMG_2372[1]
Stamina.Speed.Strength

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

Thursday
Strength.Speed

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

*Crossfit Benchmark

FridayIMG_2393[1]
Stamina

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

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

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

11 January 2013

WEEKLY UPDATE: JANUARY 14TH – JANUARY 20TH

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

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

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

Erin, Eric, Tayls

THIS WEEKS WORKOUTS:

Monday
Stamina

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

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

Tuesday
Strength.Speed

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

Wednesday
Stamina.Speed.Strength

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

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

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

Thursday
Strength.Stamina

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

Friday
Speed

A) Take 15 Minutes To Establish A 3 Rep Max

Perfect Burpee!

Perfect Burpee!

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

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

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

6 January 2013

WEEKLY UPDATE: JANUARY 7TH – JANUARY 13TH

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

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

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

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

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

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

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

MondayIMG_2287[1]
Speed

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

Tuesday
Strength.Stamina

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

WednesdayIMG_2286[1]
Speed.Strength.Stamina

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

Thursday
Stamina.Speed

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

FridayIMG_2285[1]
Strength

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

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

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

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