Article Of The Week:
Mistakes that could be preventing your training potential and growth. Make sure to give this a quick read as there could be something in here that could help:
Video Of The Week:
Overhead mobility work for everyone with them T-REX arms:
Or if that is not entertaining enough for you:
Nutrition Article Of The Week:
Do not be afraid of carbs!:
Spotlight Athlete Of The Week:
How long have you been crossfitting?
Officially, March 2011. I had registered for my first mud run and though I was running a lot, I knew I needed something more to ensure I could complete the obstacles. A neighbor had told me about S3 so I came for the free intro class in late 2010 and loved it. I started taking Saturday classes prior to Foundations, and as soon as my schedule allowed, I completed Foundations and became a regular.
Why do you crossfit?
Many reasons! I love telling my kids about some of the workouts we do and watching their expressions! They think it’s pretty neat their mom can do this stuff and it encourages them to be athletes as well. I also love hitting a PR, not allowing myself to become complacent, the challenging variety, and having one more place to wear my Lululemon. (Come on, you know that makes it more fun!)
What is the best part of S3?
Being with happy, hardworking, motivated(ing) people, the coaches who may have 37 times showed me the correct form on something, and still do it the 38th time with a smile on their face. And after the workout, when the nausea has subsided and your heart starts beating a little slower, being grateful that’s it’s over(!) and proud of the accomplishment.
What keeps you coming back?
Another chance to do it all again.
What is your favorite gymnastics move?
Handstand pushups. I still have to use two mats under my head (someday it will be just one!). I love walking on my hands and being upside down….reminiscent of when I was in tumbling (gymnastics without the equipment).
What is your least favorite gymnastic move?
Pullups! Pullups. Pullups. Pullups. Haaattteee. Looaatthhh. And knees to elbows. Pretty much anything on the bar, unless we were to hang upside down from it. That would rock.
What is your favorite weightlifting move?
Back squat, deadlifts and now, thanks to Tayls, power cleans.
What is your least favorite weightlifting move?
Power snatch…requires too much coordination and concentration. I prefer to zone out during my workouts. It’s my coping method.
What is your favorite metabolic conditioning movement?
Running, ab mat sit-ups, box jumps and jumping rope. I can’t do double unders (see above) but I can go all day with the singles. So far, 500 without messing up is my record!
What is your least favorite metabolic conditioning movement?
Rowing, but my form is getting better (Thanks, Eric!!). What other movement is there that leaves you breathless, feeling like jello, and still only burns 3 calories??
What is your favorite girl WOD?
What is your favorite Hero WOD?
Griff. I’m not sure I have actually done this one yet (have done variations, but not sure I have done this as written, but would really like to….. hint hint ;))
What is your least favorite girl WOD?
What is your least favorite Hero WOD?
Have you seen how many have pullups?!?!?!?
What type of WODs do you prefer?
It depends on the day. Monday’s are not my day, so a short strength day is a great start! By mid-week I start to get my groove back and like the longer “stamina” workouts.
THIS WEEKS WORKOUTS:
A) Push Press 3-3-3
B) 4 Rounds:
400 M Run
12 DB Renegade Rows (35/20)
(Push Up/Pull Right/Pull Left =1 Rep)
18 DB Push Press (35/20)
Purpose: Upper Body Strength+Technique; Aerobic Sustainability/Upper Body Muscular Endurance/ Mid-line Stability
A) Build To A Tough 3 Rep Deadlift Touch And Go (Not A 3 Rep Max)
Burpee Box Jumps (24/20)
*100 M Run At The End Of Each Numbered Round
Purpose: Strength/Short To Moderate Time Domain With High Intensity/Aerobic Power
A) In 15 Minutes Work Up To A Heavy Weight For The Following Complex:
2 Power Cleans
2 Hang Power Cleans
2 Front Squat
*Do Not Drop The Bar Once You Begin The Complex
B) 5 Rounds:
9 Hang Power Clean To Jerk Press/Push Press (155/105)
12 KBS (1.5/1.0)
30 Double Unders
Purpose: Technique+Power+Strength; Moderate Aerobic Power/Strength
A) Thruster 3-3-3
B) 200 M Broad Jump
800 M Run
Purpose: Total Body Strength; Leg Power+Endurance/Aerobic Capacity
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Open Gym: 11:00-1:00