Article Of The Week:
Great insight and details that can help your approach to the O-lifts:
Video Of The Week:
Good couple mobility exercises/techniques that will help open up your body:
Or we can start adding a little more gymnastic work into the WOD’s like these:
Nutrition Tip Of The Week:
The epidemic of obesity! A couple very interesting videos with a ton of information:
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:
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 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!
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
10 Deadlift (225/155)
8 Handstand Pushups
Rest 3 Minutes After The Completion Of 5 Rounds
200 M Run
16 KB Snatches (1.5/1.0) ( 8 Reps R/L)
Rest 1 Minute Between Rounds
10 Ring Dips
15 KB Goblet Squats (1.5/1.0)
Rest 1 Minute Between Rounds
*Purpose: Strength/Muscular Endurance/Aerobic Power/IWT Training
Run 400 M
21 Thrusters (95/65)
Run 800 M
21 Thrusters (95/65)
Run 400 M
*Purpose: Aerobic Power+Capacity/Muscular Endurance/Strength
*Crossfit Benchmark (Compare To 2/6/2013)
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
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
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Olympic Lifting Skills: 10:00
Open Gym: 11:00-1:00