28 September 2014

WEEKLY UPDATE: SEPTEMBER 29TH-OCTOBER 5TH

Article Of The Week:
Rowing has more technique then just grabbing the handle and pulling. This article breaks down each part of the row and is a good reference to get the most out of your rowing stroke:
http://www.theboxmag.com/crossfit-workouts/row-row-row-your-best/

Video Of The Week:
Tight tissues will shortened ROM and cause many movement issues. Grab a partner and try these mobility fixes to help free up those soft tissues of your triceps:
http://www.mobilitywod.com/2013/01/triceps-smash/

Nutrition Information Of The Week: 
Great explanation and breakdown of nutrition centered around training:
http://www.precisionnutrition.com/workout-nutrition-explained

HYLETE Co-Brand Apparel:
CROSSFIT S3 is now “Powered By HYLETE” and officially endorses HYLETE apparel. As a benefit, all of our members will receive 50% off their first purchase ordered online and 20% off for life. Go to HYLETE.com/pbh to create an account and enjoy your discount! Please select CROSSFIT S3 as your referral to take advantage of this offer. CROSSFITS3 will offer bulk ordering 1x per month and so the gym will be able to save on shipping for members, unless you prefer orders to come straight to your household.

28 Day Nutrition/Performance Challenge:
When: October 6th to 2014-November 2nd 2014 (4 Weeks); Sign Up Sheet Will Be Posted Next To Office
Who: Any Crossfit S3 Member
Entry Fee: $28 Cash (ONLY $1 A Day!) DUE BEFORE THE CHALLENGE STARTS
Pre/Post Performance WOD: A big part of this challenge will be the Pre and Post Performance WOD where everyone who is doing the challenge must complete both. The Pre/Post WODs will be identical and doable for everyone who enters the challenge! It will be exciting to see how the challenge will help and carry over to an improved performance. nutrition, rest, and training will improve scores. A scoring system will be set in place for everyone to push as hard as possible for both pre and post workouts. Prior to the Pre-WOD, we will hold a small meeting to go over any questions that any might have in regards to nutrition, training, recovery, sleep, etc etc. Please take advantage! Also below are some links to help you start prepare.

*The Pre-WOD will take place on Saturday, October 4th @ 10:30 AM Or Sunday, October 5th @ 11AM*

WOD:
10 Burpees
20 Wall Balls (20/14)
30 Box Jumps or Step Ups (24/20″)
40 Calorie Row
30 KBS (1.5/1.0)
20 Wall Balls (20/14)
10 Burpees

Tips:
-Avoid sugar/dairy/wheat/gluten/alcohol for 28 days
-Make sure to eat plenty of vegetables/grass fed beef/lean meats/healthy nuts/seeds/little sugar
-Make sure you eat enough! Many severely cut down too many calories
-Train 4-5 days a week
-Make sure to take at least 2 rest days a week
-Sleep on average 7-9 hours of sleep per day
-Drink plenty of water; at least half your body weight in ounces
-Foam roll, stretch, lacrosse ball, etc etc will help with recovery
-Have an accountability partner; do the challenge with a friend
-Order Custom Fit Meals thru the key for quick, easy nutritious meals
-Convenience is key! Have meals prepped before hand

Prizes:
1st Place: TBA
2nd Place: TBA
3rd Place: TBA

Nutrition Links:
http://www.robbwolf.com/
http://www.thepaleodiet.com/
http://www.everydaypaleo.com/
http://nomnompaleo.com/
http://ultimatepaleoguide.com/

START GETTING READY AND PREPARED NOW! GOOD LUCK TO ALL !!!!! Make sure you follow all tips below for best results. If you take this seriously and really challenge yourself you will see great results over the next month. Any questions please do not hesitate to ask!
-Eric@crossfits3.com

S3 Conditioning:
S3 Conditioning will NOT hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

Monday10592682_754796074585481_3245240396333512708_n
Stamina

A) Back Squats: 3 Sets @ 75%- All Sets 6-8 Reps
B) 20 Minute AMRAP:
6 Front Squats (Rx=135/95)(T2=115/85)
8  Box Jumps (Rx=24/20″)(T2=20/16″)
10 KBS (Rx=1.5/1.0)(T2=1.25/.75)
200 M Run

Tier 3:
A) Back Squat/Box Squat Technique: 3X8-10 Reps
B) 20 Minute AMRAP:
6 KB Goblet Squats
8 Box Jumps
10 KBS
200 M Run

*Purpose- Strength/Aerobic Capacity+Sustainability/Muscular Endurance
*Focus- Continuation Of Our Back Squat Cycle; Make Sure You Are Recording Your Weights So You Are Not Guessing And Progress Properly/Quality Of Depth And Movement Before Addition Of Weight/20 Minutes! Pace Accordingly/Make Sure You Maintain Core Stability On Front Squats While Breathing Heavy

Tuesday
Speed.Strength

A1) Push Press: 4X4-5 Reps
-Rest 1 Minute-
A2) Weighted Deadhang Pullups: 4X4-5 Reps; T2= Ring Rows 4X6-8 Reps, 3 Seconds To Lower Each Rep
-Rest 2 Minutes-
*Try To Increase Weight 5-10 lbs. From Last Week*
B) 5 Rounds:
4 Hang Power Snatch (RX=135/95)(T2=115/75)
8 Bar Facing Burpees

Tier 3:
A1) Push Press: 4X6-8 Reps
-Rest 1 Minute-
A2) Ring Rows: 4X6-8 Reps; 3 Seconds To Lower Each Rep
-Rest 2 Minutes-
B) 5 Rounds:
8 DB Hang Power Snatch L
8 DB Hang Power Snatch R
6 Burpees

*Purpose- Strength/High Aerobic Power
*Focus-Continuation Of Push Press/Pull Cycle; Make Sure You Have A Good Foundation On The Dip Portion Of The Push Press And Focus On Core Stability; Hang Power Snatch Should Be Challenging But Doable To Get 4 In A Row; Push The Burpees! Short, Fast Workout; Do Not Over Pace

Wednesday10671286_10101549032812987_6177141180824355683_n
Strength.Speed.Stamina

A) 4 Sets Of Following Complex: 2 High Hang Power Clean+1 Above Knee Hang Power Clean+1 Power Clean
B) For Time:
10 Power Cleans (Rx=185/125)(T2=135/95)
30 Wall Balls (Rx=20/14)(T2=14/10)
50 Calorie Row
30 Wall Balls (Rx=20/14)(T2=14/10)
10 Power Cleans (Rx=185/125)(T2=135/95)

Tier 3:
A) 4 Sets: 3 High Hang Power Clean+2 Above Knee Hang Power Clean
B) For Time:
10 Hang Power Cleans
20 Wall Balls
40 Calorie Row
20 Wall Balls
10 Hang Power Cleans

*Purpose- Explosive Power+Strength+Technique/Moderate Aerobic Power
*Focus- Olympic Lifting Positioning/Technique For Power Clean/Push A Weight That Is Challenging But Will Allow Correct Posture, Movement, Technique/This Weight Should Not Allow 10 Reps In A Row For Most/Correct Depth And Elbow Position On Wallballs

Thursday
Speed.Stamina

A) Goat Work For 20 Minutes:
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around
B) 3 Rounds:
500 M Row
-Rest 2 Minutes-
400 M Run
-Rest 2 Minutes-
*Time Cap: 28 Minutes*
*DON”T Go 100%;Try To Be Consistent @ A 85-90% Pace*

Tier 3:
A) “Same”
B) “Same”

*Purpose-High Aerobic Power/Recovery/Intervals
*Focus- DO NOT Try To Make Each Row Or Run A Max Effort; Be Consistent And Try To Make Each Row/Run Identical Or Within A Couple Seconds

Friday10408948_10101549034774057_6752279169524405904_n
Strength

A1) DB RFE Split Squats: 4 Sets X10-12 Reps Per Leg
-Rest 1 Minute-
A2) Single Arm KB Or DB Strict Press: 4 Sets X 8-10 Reps Per Arm
-Rest 2 Minutes-
*Try To Increase Weight From Last Week*
B) EMOM For 10 Minutes:
3 Deadlifts @ 70-75% Of 1 RM
C) For Time:
50 Toes 2 Bar (T2=K2E)
*Compare To 8/1/2014 OR 5/2/14 OR 2/17/2014

Tier 3:
A) DB Walking Lunges: 4 Sets X 10-12 Reps Per Leg
-Rest 1 Minute-
A2) Single Arm DB Strict Press: 4 Sets X 8-10 Reps Per Arm
-Rest 2 Minutes-
B) “Same”
C) For Time:
50 Ab Mat Situps

*Purpose-Single Side Strength+Pulling Strength/Core Strength+Endurance
*Focus-Focus On Form/Stability For Single Sided Movements/Deadlifts Should Be Challenging; Focus On Midline Tightness And Spinal Positioning/Toes 2 Bar Tester! Compare To Last Time

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

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

21 September 2014

WEEKLY UPDATE: SEPTEMBER 22ND-SEPTEMBER 28TH

Article Of The Week:
Good read on the pros and cons of the whiteboard, how what is written doesn’t tell the whole story, and ultimately how good mechanics should be the main goal:
http://www.boxlifemagazine.com/community/pro-cons-of-the-whiteboard

Video Of The Week:
Correct posterior chain positioning and bracing tips:
http://bit.ly/1zSRJwR

Nutrition Information Of The Week: 
15 healthy food items that should be consumed consistently:
http://eatlocalgrown.com/article/13469-15-healthiest-foods-stock-kitchen-year-around.html?c=jer

HYLETE Co-Brand Apparel:
CROSSFIT S3 is now “Powered By HYLETE” and officially endorses HYLETE apparel. As a benefit, all of our members will receive 50% off their first purchase ordered online and 20% off for life. Go to HYLETE.com/pbh to create your account and enjoy your discount and please select CROSSFIT S3 as your referral. CROSSFITS3 will offer bulk ordering 1x per month and so the gym will be able to save on shipping for members, unless you prefer orders to come straight to your household.

28 Day Nutrition/Performance Challenge:
When: October 6th to 2014-November 2nd 2014 (4 Weeks); Sign Up Sheet Will Be Posted Next To Office
Who: Any Crossfit S3 Member
Entry Fee: $28 Cash (ONLY $1 A Day!) DUE BEFORE THE CHALLENGE STARTS
Pre/Post Performance WOD: A big part of this challenge will be the Pre and Post Performance WOD where everyone who is doing the challenge must complete both. The Pre/Post WODs will be identical and doable for everyone who enters the challenge! It will be exciting to see how the challenge will help and carry over to an improved performance. nutrition, rest, and training will improve scores. A scoring system will be set in place for everyone to push as hard as possible for both pre and post workouts. The Pre-WOD will take place on Saturday/Sunday (October 4th/5th) and Post-WOD will take place Saturday (November 1st/2nd).
WOD:
10 Burpees
20 Wall Balls (20/14)
30 Box Jumps or Step Ups (24/20″)
40 Calorie Row
30 KBS (1.5/1.0)
20 Wall Balls (20/14)
10 Burpees
Pre Meeting:
The Saturday prior to the challenge we will hold a small meeting to go over any questions that any might have in regards to nutrition, training, recovery, sleep, etc etc. Please take advantage! Also below are some links to help you start prepare.
Tips:
-Avoid sugar/dairy/wheat/gluten/alcohol for 28 days
-Make sure to eat plenty of vegetables/grass fed beef/lean meats/healthy nuts/seeds/little sugar
-Make sure you eat enough! Many severely cut down too many calories
-Train 4-5 days a week
-Make sure to take at least 2 rest days a week
-Sleep on average 7-9 hours of sleep per day
-Drink plenty of water; at least half your body weight in ounces
-Foam roll, stretch, lacrosse ball, etc etc will help with recovery
-Have an accountability partner; do the challenge with a friend
Prizes:
1st Place: TBA
2nd Place: TBA
3rd Place: TBA
Nutrition Links:
http://www.robbwolf.com/
http://www.thepaleodiet.com/
http://www.everydaypaleo.com/
http://nomnompaleo.com/
http://ultimatepaleoguide.com/

START GETTING READY AND PREPARED NOW! GOOD LUCK TO ALL !!!!! Make sure you follow all tips below for best results. If you take this seriously and really challenge yourself you will see great results over the next month. Any questions please do not hesitate to ask!
-Eric@crossfits3.com

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

Monday10393769_10204888015704060_2033040863928183596_n
Strength

A) Back Squats:
1 Set @ 65%  Of 1 RM-8 Reps
1 Set @ 70% Of 1 RM-8 Reps
1 Set @ 75% Of 1 RM-8 Reps
B) 3 Rounds Of 1 Minute On/1 Minute Off @ Each Station:
ME Squat Cleans  (Rx=155/105)(T2=95/65)
ME Thrusters (Rx=155/105)(T2=95/65)
ME Toes 2 Bar
*Rotate Thru Movements

Tier 3:
A) Back Squats: 4 Sets X 8-10 Reps
B) 3 Rounds Of 1 Minute On/1 Minute Off @ Each Station:
ME KBS
ME WallBalls
ME Ab Mat Situps

*Purpose- Strength/ATP-CP/Core
*Focus- Quality Of Movement On Back Squat With Correct Depth; Follow Percentages/Quality Of Movement With Heavier Weight Is Key Point For Part B

Tuesday
Speed.Stamina

A1) Push Press: 4 Sets X 4-5 Reps
-Rest 1 Minute-
A2) Weighted Deadhang Pullups: 4 Sets X 4-5 Reps (T2= Ring Rows 4 Sets X 6-8 Reps; 3 Seconds To Lower Each Rep)
-Rest 2 Minutes-
B) For 18 Minutes EMOM:
1st- 8-10 Burpees AFAP
2nd- 100 M Run AFAP
3rd-10-12 Box Jumps (Rx=24/20″)(T2=20/16″)
*No Rebounding On Box Jumps

Tier 3:
A1) Push Press: 4 Sets X 6-8 Reps
-Rest 1 Minute-
A2) Ring Rows: 4 Sets X 8-10 Reps; 2 Seconds To Lower Each Rep
-Rest 2 Minutes-
B) For 18 Minutes EMOM:
1st- 6-8 Burpees AFAP
2nd- 100 M Run AFAP
3rd- 8-10 Box Jumps AFAP

*Purpose- Strength (Push/Pull)/High Aerobic Power Intervals
*Focus- Part B Should Be VERY Fast And Intense With A Lot Of Built In Rest; As Fast As Possible At The Start Of Every Minute

Wednesday10647211_10204888014344026_1289067147722393710_n
Stamina.Speed.Strength

A) 4 Sets Of Following Complex: 3 High Hang Power Clean+2 Above Knee Hang Power Clean+1 Power Clean
B) 4 Rounds:
8 Deadlifts (Rx=185/125)(T2=155/105)
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
300 M Row

Tier 3:
A) 4 Sets: 4 High Hang Power Cleans+2 Above Knee Hang Power Clean
B) 4 Rounds:
12 KB Deadlifts
15 Russian KBS
300 M Row

*Purpose- Explosive Power+Technique/High Aerobic Power
*Focus- Olympic Lifting Positioning/Technique For Power Clean/Correct Spinal Positioning For Deadlifts/Keep Intensity High; Do Not Over Pace

Thursday
Strength.Stamina

A) 10 Minute AMRAP:
3 Rope Climbs (T2=12 Renegade Rows W/ No Pushup)
6 Strict HSPU (T2= 12 Strict Pushups)
200 M Run
-Rest 5 Minutes-
B) 10 Minute AMRAP:
3 Wall Walks
12 Ring Dips (T2=Banded Dips)
250 M Row
-Rest 5 Minutes-
C) 10 Minute AMRAP:
3 Bear Crawls
12 Burpees
50 M KB Farmers Walk L (Rx=2.0/1.5)(T2=1.5/1.0)
50 M KB Farmers Walk R (Rx=2.0/1.5)(T2=1.5/1.0)

Tier 3:
A) “Same As T2″-Sub Cage Assisted Pushups
B) 10 Minute AMRAP:
5 Inchworms
10 Bench Dips
250 M Row
C) “Same”- Scale Farmers Walk Accordingly

*Purpose- Strength/Muscular Endurance (Upper)/Moderate Aerobic Power
*Focus- Good Quality Of Movements For All Gymnastic Based Strength Movements/Find A Good Pace And Stay Consistent

Friday10702062_10204888015064044_6544797766180049593_n
Speed

A1) DB RFE Split Squats: 4 Sets X 10-12 Reps Per Leg (T2= DB Walking Lunges)
-Rest 1 Minute-
A2) Single Arm KB Or DB Strict Press: 4 Sets X 8-10 Reps Per Arm
-Rest 2 Minutes-
B) For Time:
50 Double Unders (T2=100 Singles+15 Lateral Hops)
40 Wall Balls (Rx=20/14)(T2=14/10)
30 Double Unders (T2=60 Singles+10 Lateral Hops)
20 Wall Balls (Rx=20/14)(T2=14/10)
400 M Run”
*Compare To 6/23/14*

Tier 3:
A1) DB Walking Lunges: 4 Sets X 10-12 Reps Per Leg
-Rest 1 Minute-
A2) Single Arm DB Strict Press: 4 Sets X 8-10 Reps Per Arm
-Rest 2 Minutes-
B) “Same As T2″-Scale Accordingly

*Purpose- Single Side Strength/High Aerobic Power
*Focus- Focus On Form/Stability For Single Sided Movements/High Effort+Quality Of Depth On WallBalls For Part B

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

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

14 September 2014

WEEKLY UPDATE: SEPTEMBER 15TH-SEPTEMBER 21ST

Article Of The Week:
Good article with excellent insight on how to properly progress with your training:
http://www.tabatatimes.com/five-things-every-crossfitter/

Video Of The Week:
Pec smash to help with internal rotation and psoas restriction:
https://www.youtube.com/watch?v=UGT2rLyURFs&list=UUnnB4zDBqZHhQ4uLTAX8eYA

Nutrition Information Of The Week: 
Highly recommend supplementation with BCAA’s to help reduce DOMS and speed recovery:
http://breakingmuscle.com/nutrition/bcaas-and-taurine-reduce-doms

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

Monday10704178_10203527215473430_2100433642474147623_n (2)
Speed

A) Find 20 Rep Max Back Squat; Breaking/Stopping Over 2 Seconds Terminates The Set
B) 5 Rounds:
10 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
5 Burpees
200 M Run
-Rest 2 Minutes EXACTLY Between Rounds-

Tier 3:
A) Back Squat: 4X6-8 Reps; Rest 2 Minutes Between Sets
B) “Same”-Scale Accordingly

*Purpose: Strength/High Aerobic Power/Recovery
*Focus: Quality Of Movement On Back Squat With Correct Depth (20 Reps Is Around 60-65% Of 1 RM)/Go HARD And Do Not Let Up On Any Part Of The Round/Push The Run

Tuesday
Strength.Stamina

A) 12 Minute AMRAP:
100 M KB Farmers Walk L (Rx=1.5/1.0)(T2=1.25/.75)
100 M KB Farmers Walk R (Rx=1.5/1.0)(T2=1.25/.75)
12 S2O (Rx=155/105)(T2=115/85)
9 Pullups
-Rest 6 Minutes Between A+B-
B) 12 Minute AMRAP:
100 M OH Plate Walk (Rx=45/25)(T2=35/15)
3 Wall Walks
6 Toes 2 Bar (T2= Knees To Elbow)
9 Push Ups

Tier 3:
A) “Same”-Scale Accordingly
B) “Same”-Scale Accordingly

*Purpose: Strength/Muscular Endurance (Upper)
*Focus: Solid Movement; Choose A Moderate Weight For S2O (60-65% Of 1 RM)

Wednesday10625130_10204838076693780_8027481210606616045_n (2)
Stamina.Speed.Strength

A) 5 Sets Of Following Complex: 4 High Hang Power Clean+1 Above Knee Hang Power Clean
B) “Christine”
3 Rounds:
500 M Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20″)

Tier 3:
A) 5X5 Reps Of High Hang Power Clean; Rest 2 Minutes Between Sets
B) “Same”-Scale Accordingly

*Purpose: Explosive Power+Strength/Moderate Aerobic Power
*Focus: Olympic Lifting Positioning/Technique For Power Clean/Benchmark! Make Sure To Chart/Correct Spinal Positioning For Deadlifts

Thursday
Speed.Strength

A1) Single Arm KB Or DB Strict Press: 4 Sets X 10-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 4 Sets X 6-8 Reps; 3 Seconds To Lower Every Rep
-Rest 1 Minute-
B) 10 Minute AMRAP:
100 Wall Balls (Rx=20/14)(T2=14/10)
50 Alternating KB Snatches (Rx=1.5/1.0)(T2=1.25/.75); Each Rep From The Ground
Max Effort Burpees To 6″ Target With Any Remaining Time

Tier 3:
A1) “Same”-With DB
-Rest 1 Minute-
A2) “Same”
-Rest 1 Minute-
B) 10 Minute AMRAP:
4 Burpees
6 Hang DB Snatch R
6 Hang DB Snatch L
8 Wall Balls

*Purpose: Strength/Aerobic Capacity/Muscular Endurance
*Focus: Single Arm Strength+Movement/Stay After It; See If Burpees Are Possible

Friday 10552454_10101528939410327_6823761912444544408_n
Stamina

A) Goat Work For 20 Minutes:
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around

B) For Time:
800 M Run/60 Double Unders (T2=120 Singles+16 Broad Jumps (6/4′)/15 Ball Slams (Rx=30/20)(T2=20/15)

400 M Run/45 Double Unders (T2=90 Singles+12 Broad Jumps)/15 Ball Slams (Rx=30/20)(T2=20/15)

200 M Run/30 Double Unders (T2=60 Singles+8 Broad Jumps)/15 Ball Slams (Rx=30/20)(T2=20/15)

100 M Run/15 Double Unders (T2=30 Singles+4 Broad Jumps)/15 Ball Slams (Rx=30/20)(T2=20/15)
*25 Minute Cap*

Tier 3:
A) “Same”
B) 5 Rounds:
200 M Run
50 Singles
10 Ball Slams

*Purpose: Aerobic Capacity+Aerobic Sustainability
*Focus: Find A Good Pace And Stay In Constant Motion For Part B

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

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

7 September 2014

WEEKLY UPDATE: SEPTEMBER 8TH-SEPTEMBER 14TH

Article Of The Week:
How to become a better rower??? Read below as little tips can make a big difference:
http://breakingmuscle.com/rowing/the-17-commandments-of-rowing-my-journey-from-hate-to-happiness

Video Of The Week:
Elbow tendonitis? Grab some voodoo floss or a broken band and give this one a try!:
https://www.youtube.com/watch?v=0dgbCDtqdlI&index=100&list=UUnnB4zDBqZHhQ4uLTAX8eYA

Nutrition Information Of The Week: 
Great article on the numbers of benefits of simply drinking lemon water in the morning:
http://www.fhfn.org/5-incredible-benefits-of-drinking-lemon-water-in-the-morning/

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

AMRAP 4 AUTISM:

59775_1447301618878108_2333639953470442119_n

 

 

 

 

 

 

 

http://www.signupgenius.com/go/10c0a4ea4ad2baa8-amrap

Date: Saturday September 13th 2014 At Crossfit S3
Address: Crossfit S3, 520 Zimmer Rd. Fort Mill, SC  29707
Time Slots: 8AM/9AM/10AM/11AM
Cost: $30
Workout: 32 Minute Partner AMRAP With 6 Reps Per Person For Each Movement

HOPE 4 LANDON:
Handstand Pushups
Overhead Walking Lunges Per Leg (45/25)
Pull Ups
Evil Wheels

400m Partner Run

Lateral Burpees Over Barbell
Alternating Jumping Lunges Per Leg
Narrow Hand Push Ups
Dead Hang Chin Ups
Overhead Squats (115/75)(95/65)(75/55)
No Kip T2B

*Remember, this is a partner WOD so you and your partner must both sign up. The $30 fee includes a t-shirt, recovery protein shake (so don’t forget to bring your shaker!) and a donation to Autism Speaks.
*There will be some prizes and a raffle for 4 Panther tickets (game on Sept. 14th ), courtesy of our wonderful friend, Steve Canale.   
*Bring your kids! We will have a supervised bounce house and corn-hole games for the kids while we break a sweat!!

THIS WEEKS WORKOUTS:

Monday10687075_10204810950377475_8337245749940209891_n
Stamina

A) Take 20 Minutes To Build To A 1 Rep Front Squat Max
B) 18 Minute AMRAP:
30 Double Unders (T2=60 Singles+15 Lateral Hops Over KB)
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
10 KB Goblet Squat (Rx=1.5/1.0)(T2=1.25/.75)
200 M Run

Tier 3
A) KB Goblet Squats: 3X10-15 Reps; Rest 2 Minutes Between Sets
B) 18 Minute AMRAP:
60 Singles
12 KBS
10 Ball Slams
100 M Run

*Purpose- Strength/Aerobic Capacity+Sustainability
*Focus- Quality Of Movement On Front Squat With Correct Depth For 1 Rep Max/Compare 1 Rep Max To Previous Number/Find A Good Pace And Stay In Constant Motion If Possible For Part B

Tuesday
Speed.Strength

A1) Push Press: 4 Sets Of 5-6 Reps (Moderately Heavy)
-Rest 1 Minute-
A2) Strict Ring Dips: 4 Sets Of 6-8 Reps
-Rest 1 Minute-
B) For Time:
25 Burpees
300 M Row
20 Burpees
200 M Row
15 Burpees
100 M Row

Tier 3
A1) “Same”-Scale Accordingly
-Rest 1 Minute-
A2) Bench Dips: 4 Set Of 8-10 Reps
-Rest 1 Minute-
B) “Same”

*Purpose- Explosive Power/Strength/High Aerobic Power
*Focus- Use The Timer For Part A And Rest Exactly 1 Minute Between 2 Movements/Scale Ring Dips Accordingly/Part B Should Be VERY Fast And Intense

Wednesday10690223_10204810950697483_4120477932798421376_n
Strength.Stamina.Speed

A) Take 20 Minutes To Build To A 1 Rep Deadlift Max
B) 10 Minute AMRAP:
8 Chest To Bar Pullups
6 Deadlifts (Rx=155/105)(T2=115/85)
4 Hang Power Clean (Rx=155/105)(T2=115/85)

Tier 3
A) Deadlifts: 4X6-8 Reps; Rest 2-3 Minutes Between Sets
B) 10 Minute AMRAP:
5 Pullups
5 Hang Power Cleans
10 KBS

*Purpose- Strength/Moderate Aerobic Power/Pulling Endurance
*Focus- Quality Of Movement On Deadlifting With Correct Spinal Alignment/Compare Max With Previous Number/For Part B, Base Weight Of Bar From Hang Power Clean; Deadlifts Will Be Light And Should Keep You In Motion

Thursday
Stamina.Speed

4 Rounds:
20 Box Jumps (Rx=24/20)(T2=20/16″)
20 Wall Balls (Rx=20/14)(T2=20/14)
400 M Run
-Rest 2 Minutes Between Rounds-

Tier 3
4 Rounds:
10 Box Jumps
200 M Run
-Rest 1 Minute-
10 Wall Balls
200 M Run
-Rest 1 Minute-

*Purpose: Aerobic Capacity Intervals
*Focus: Find A Challenging And Doable Pace/Try To Make Each Round As Close As Possible

Friday10613159_10204810951057492_3072974058204249387_n
Strength

A) 3 Sets Of Following Complex: 3 High Hang Power Snatch + 1 Above Knee Hang Power Snatch
B) Power Snatch: 3X2 Reps
C) “Isabel”
30 Snatches (135/95)
OR
“Grace”
30 Clean And Jerks (135/95)
OR
For Time:
40 KBS (Rx=1.5/1.0)(T2=1.25/.75)
500 M Row
D) V-Ups: 3X12-15 Reps (T2=Weighted Ab Mat Situps)
-Rest 1 Minute Between Sets-

Tier 3
A) 4 Sets: 10-12 DB Hang Power Snatch Per Arm
-Rest 1 Minute Between Sets-
B) For Time:
25 KBS
250 M Row
15 KBS
250 M Row
D) For Time:
50 Ab Mat Sit Ups

*Purpose- Explosive Power+Strength/ATP-CP/Core Assistance
*Focus-Continue To Focus On Olympic Lifting Positioning For Power Snatch/Don’t Go To Heavy On Part A, Focus On Bar Positioning/Try To Go Heavier On Part B And Continue To Hit Positions/Part C Is Your Call; Make Sure Weight Is Within Your Capacity For 30 Reps With Proper Technique As Priority

Saturday
Team WOD: *CANCELLED DUE TO AUTISM AMRAP*
Foundations: 12:00

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

29 August 2014

WEEKLY UPDATE: SEPTEMBER 1ST-SEPTEMBER 7TH

Article Of The Week:
Simple, straightforward list that if performed daily can help not only your training but also the S3 community:
http://www.theboxmag.com/crossfit-blogs/10-daily-crossfit-to-dos/

Video Of The Week:
Good video on fixing a tweaked knee:
https://www.youtube.com/watch?v=6XCMefKFw1Q&list=UUnnB4zDBqZHhQ4uLTAX8eYA

Nutrition Information Of The Week: 
Look at all the amazing health benefits by simply adding these herbs and spices to your food:
http://www.takepart.com/photos/health-benefits-of-spices-and-herbs/?cmpid=foodinc-fb

S3 Conditioning:
S3 Conditioning will NOT hold class this upcoming Monday night at 6:30 PM due to the holiday. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

Labor Day Hours:
We will be open this upcoming Labor Day Monday with limited hours. The regularly scheduled 8/9/11 AM classes will take place and ALL other classes will be cancelled. If you plan on attending class, please remember to register as these classes tend to be very full. Please enjoy the holiday and be safe!

AMRAP 4 AUTISM:

59775_1447301618878108_2333639953470442119_n

 

 

 

 

 

 

 

http://www.signupgenius.com/go/10c0a4ea4ad2baa8-amrap

Date: Saturday September 13th 2014 At Crossfit S3
Address: Crossfit S3, 520 Zimmer Rd. Fort Mill, SC  29707
Time Slots: 8AM/9AM/10AM/11AM
Cost: $30
Workout: 32 Minute Partner AMRAP With 6 Reps Per Person For Each Movement

HOPE 4 LANDON:
Handstand Pushups
Overhead Walking Lunges Per Leg (45/25)
Pull Ups
Evil Wheels

400m Partner Run

Lateral Burpees Over Barbell
Alternating Jumping Lunges Per Leg
Narrow Hand Push Ups
Dead Hang Chin Ups
Overhead Squats (115/75); Dean+Rudy say heavier
No Kip T2B

*Remember, this is a partner WOD so you and your partner must both sign up. The $30 fee includes a t-shirt, recovery protein shake (so don’t forget to bring your shaker!) and a donation to Autism Speaks.
*There will be some prizes and a raffle for 4 Panther tickets (game on Sept. 14th ), courtesy of our wonderful friend, Steve Canale.   
*Bring your kids! We will have a supervised bounce house and corn-hole games for the kids while we break a sweat!!

THIS WEEKS WORKOUTS:

Monday10295790_10204141475567187_7545341716111525693_n
Strength

A1) Front Squats: 5X2 Reps; Each Set @ 90% Or Above
-Rest 1 Minute-
A2) Weighted Dead Hang Chin Ups: 5X2-3 Reps (T2=Max Effort Ring Rows; 3 Seconds To Lower Each Rep)
-Rest 2 Minutes-
B) 4 Rounds:
4 Squat Cleans (Rx=185/125)(T2=135/95)
200 M Sprint
-Rest 1 Minute Between Rounds-

Tier 3:
A1) KB Goblet Squat: 3X10-12 Reps; Rest 1 Minute
A2) Ring Rows: 3X8-10 Reps; Rest 1 Minute
B) 4 Rounds:
6 Hang Power Cleans
200 M Sprint
-Rest 1 Minute Between Rounds-

*Purpose: Strength/ATP-CP
*Focus: Quality Of Movement On Front Squats With Correct Depth/Squat Cleans Should Be HEAVY For You And Also Should Be A Weight You Feel Comfortable With/Go After It On The 200 M Sprint/Rest 1 FULL Minute

Tuesday
Speed.Stamina

A) Split Jerk: Build To A 1 Rep Max
B) 5 Rounds:
10 Burpee Box Jumps (Rx=24/20″)(T2=20/16″)
15 Calorie Row

Tier 3:
A) Push Press: 4X6-8 Reps; Rest 2 Minutes Between Sets
B) 5 Rounds:
250 M Row
8 Box Jumps
4 Burpees

*Purpose: Explosive Power+Strength/Moderate Aerobic Power
*Focus: Quality Of Movement Of Split/Push Jerk/Find A 1 Rep Max (A PR Would Be Nice)/Find A Pace And Try To Maintain For Part B

Wednesday1488246_729941967070892_7471252063968168182_n
Stamina.Strength.Speed

A) Deadlifts: 5X2; Each Set @ 90% Or Above
B) 3 Rounds:
12 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
15 Wall Balls (Rx=20/14)(T2=14/10)
400 M Run

Tier 3:
A) Deadlifts: 4X6-8 Reps; Rest 2-3 Minutes Between Sets
B) 5 Rounds:
6 Wall Balls
9 KBS
200 M Run

*Purpose: Strength/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Part B Should Be A Good Little Lung Burner/Try Not To Take Huge Breaks

Thursday
Strength.Stamina

A) 3 Sets Of Following Complex: 4 High Hang Power Snatch+1 Above Knee Hang Power Snatch
B) Power Snatch: 3X3 Reps
C) 8 Rounds:
10 Pullups (T2-Scale Accordingly)
10 Pushups (T2-Scale Accordingly)
*15 Minute Cap*
D) Plank Holds: 5X:30 On/:30 Off

Tier 3:
A) High Hang Snatch: 5X5 Reps; Rest 2 Minutes Between Sets
B) For Time:
50 Renegade Rows
25 Burpees
C) “Same”- Scale Accordingly

*Purpose: Explosive Power+Strength+Technique/Muscular Endurance (Upper)
*Focus: Continue To Focus On Olympic Lifting Positioning For Power Snatch/Part B Is Mostly Muscular Endurance Based/Good Form And Body Positioning Is Main Focus For All Movements/Do Not Worry About Your Time As Much Today As Quality Of Reps Is Priority

Friday1506985_10152542123619374_4075149752600334239_n
Speed

A) “Death By 10 Meters”
*On The First Minute, Complete A 10 M Sprint. On The Second Minute, Complete Two 10 M Sprints. On The Third Minute, Complete Three 10 M Sprints. Continue This Upward Pattern Until You Are Unable To Achieve The Numbered Sprint Within That Given Minute. Score Is Number Completed + Remainder Of Incomplete (Example: 15+14; Was Unable To Reach 16)
B) For Time:
200 Double Unders (T2=5 Rounds:60 Singles+150 M Row)
*7 Minute Time Cap*

Tier 3:
A) “Same”
B) “Same As T2″

*Purpose: High Aerobic Power
*Focus: Don’t Go Out To Hard On The Early Rounds, Save It For When It’s Needed In The Later Rounds/Push Hard On Part B, ALL OUT EFFORT

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

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

24 August 2014

WEEKLY UPDATE: AUGUST 25TH-AUGUST 31

Article Of The Week:
How to perform your best during high stress situations:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1223/Nine_Secrets_from_Winning_Athletes_for_Performing_.aspx

Video Of The Week:
Don’t forget to floss!:
http://www.mobilitywod.com/2011/08/episode-296-long-car-drive-recovery-do-this-first-thing/

Nutrition Information Of The Week: 
Good basic starting points; thank you Crossfit Impulse:
http://crossfitimpulse.com/nutritional-first-steps/

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

AMRAP 4 AUTISM:

59775_1447301618878108_2333639953470442119_n

 

 

 

 

 

 

 

http://www.signupgenius.com/go/10c0a4ea4ad2baa8-amrap

Date: Saturday September 13th 2014 At Crossfit S3
Address: Crossfit S3, 520 Zimmer Rd. Fort Mill, SC  29707
Time Slots: 8AM/9AM/10AM/11AM
Cost: $30
Workout: 32 Minute Partner AMRAP With 6 Reps Per Person For Each Movement

HOPE 4 LANDON:
Handstand Pushups
Overhead Walking Lunges Per Leg (45/25)
Pull Ups
Evil Wheels

400m Partner Run

Lateral Burpees Over Barbell
Alternating Jumping Lunges Per Leg
Narrow Hand Push Ups
Dead Hang Chin Ups
Overhead Squats (115/75)
No Kip T2B

*Remember, this is a partner WOD so you and your partner must both sign up. The $30 fee includes a t-shirt, recovery protein shake (so don’t forget to bring your shaker!) and a donation to Autism Speaks.
*There will be some prizes and a raffle for 4 Panther tickets (game on Sept. 14th ), courtesy of our wonderful friend, Steve Canale.   
*Bring your kids! We will have a supervised bounce house and corn-hole games for the kids while we break a sweat!!

THIS WEEKS WORKOUTS:

Monday10543610_10204556131807170_7370908283785343888_n
Speed

A1) Front Squat: 4 Sets Of 3-4 Reps @ 85-90%
-Rest 1 Minute-
A2) Weighted Dead Hang Chinups: 4 Sets Of 3-4 Reps (T2=Ring Rows; 1 Second Pause @ Top; 3 Seconds To Lower Each Rep)
-Rest 2 Minutes-
*Try To Add 5-10 Pounds Compared To Last Week
B) “Jackie”
1000 M Row
50 Thrusters (45/35)
30 Pullups
*12 Minute Cap*

Tier 3:
A1) KB Goblet Squat:
3 Sets Of 10-15 Reps
-Rest 1 Minute-
A2) Ring Rows:
3 Sets Of 8-12 Reps
B) “Same”-Scale Accordingly

*Purpose: Strength/High Aerobic Power
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Benchmark WOD/Find A Fast Pace; Go After It

Tuesday
Strength.Stamina

A) Push Jerk/Split Jerk:
2 Sets Of 4-5 @ 80%
1 Set Of 3-4 @ 85%
1 Set Of 2-3 Reps @ 90%
1 Set Of 2-3 Reps @ 95%
B) 15 Minute AMRAP:
5 Toes 2 Bar (T2=K2E)
10 Strict Push Ups
15 Calorie Row
30 Double Unders (T2=90 Singles)

Tier 3:
A) Push Press: 4 Sets Of 6-8 Reps
B) “Same”-Scale Accordingly

*Purpose: Explosive Power+Strength/Aerobic Capacity+Sustainability
*Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/Find A Pace And Try To Maintain For Part B

Wednesday10532372_10204556131447161_2400006284889413619_n
Stamina.Speed.Strength

A) Deadlifts: 4 Sets Of 3-4 Reps @ 85-90%
*Try To Add 10 Pounds Compared To Last Week*
B) For Time:
800 M Run
100 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
800 M Run

Tier 3:
A) Deadlifts: 3 Sets Of 8-10 Reps
B) 4 Rounds:
15 KBS
400 M Run

*Purpose: Strength/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 3-4 Reps At The Following Percentages/Part B Find A Good Way To Split Up KBS

Thursday
Strength.Speed

A) High Hang Power Snatch: 3X3 Reps
B) Power Snatch: 3X3 Reps
C) 3 Rounds:
6 HSPU (T2=Off Box)
8 Hang Power Snatch (Rx=95/65)(T2=75/55)
10 Burpees

Tier 3:
A) High Hang Power Snatch: 5X5 Reps
B) 3 Rounds:
10 DB Hang Power Snatch L
10 Yoga Pushups
10 DB Hang Power Snatch R
10 Burpees

*Purpose: Olympic Lifting Technique/Explosive Power+Strength/Moderate Aerobic Power/Muscular Endurance (Upper)
*Focus: Continue To Focus On Technique From The High Hang Position/Add More Weight For Power Snatch/Part C Is Mostly Muscular Endurance Based/Good Form And Body Positioning Is Main Focus For All Movements

Friday10351450_729802593751496_5315871527012089388_n
Stamina

A) Goat Work For 15 Minutes:
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around
B) 30 Minute AMRAP:
10 Star Jumps
20 Ab Mat Situps
30 Box Jumps (Rx=24/20″)(T2=20/16″)
40 Overhead Plate Walking Lunges (Rx=45/25)(T2=35/15)
400 M Run

Tier 3:
A) “Same”
B) 30 Minute AMRAP:
10 Air Squats
15 Ab Mat Situps
20 Box Jumps
20 Overhead Plate Walking Lunges
400 M Run

*Purpose: Aerobic Sustainability/Aerobic Capacity/Muscular Endurance (Legs)
*Focus: Find A Pace And Keep With It On This One/Try To Stay In Constant Motion

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

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

17 August 2014

WEEKLY UPDATE: AUGUST 18TH-AUGUST 24TH

Article Of The Week:
Great read on 5 daily habits that will make you a better athlete:
http://jasonferruggia.com/top-5-healthy-habits-every-athlete-needs/

Video Of The Week:
Repost on a good video explaining hip tightness for all you desk/car sitting people:
https://www.youtube.com/watch?v=ZkzFT6rRMhQ&list=UUnnB4zDBqZHhQ4uLTAX8eYA

Nutrition Information Of The Week: 
4 nutrition lessons that can benefit anyone:
http://breakingmuscle.com/nutrition/4-nutrition-lessons-that-can-benefit-anyone

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

AMRAP 4 AUTISM:

59775_1447301618878108_2333639953470442119_n

 

 

 

 

 

 

 

http://www.signupgenius.com/go/10c0a4ea4ad2baa8-amrap

Date: Saturday September 13th 2014 At Crossfit S3
Address: Crossfit S3, 520 Zimmer Rd. Fort Mill, SC  29707
Time Slots: 8AM/9AM/10AM/11AM
Cost: $30
Workout: 32 Minute Partner AMRAP With 6 Reps Per Person For Each Movement

HOPE 4 LANDON:
Handstand Pushups
Overhead Walking Lunges Per Leg (45/25)
Pull Ups
Evil Wheels

400m Partner Run

Lateral Burpees Over Barbell
Alternating Jumping Lunges Per Leg
Narrow Hand Push Ups
Dead Hang Chin Ups
Overhead Squats (115/75)
No Kip T2B

*Remember, this is a partner WOD so you and your partner must both sign up. The $30 fee includes a t-shirt, recovery protein shake (so don’t forget to bring your shaker!) and a donation to Autism Speaks.
*There will be some prizes and a raffle for 4 Panther tickets (game on Sept. 14th ), courtesy of our wonderful friend, Steve Canale.   
*Bring your kids! We will have a supervised bounce house and corn-hole games for the kids while we break a sweat!!

THIS WEEKS WORKOUTS:

Monday10501825_729804337084655_5556363688048199729_n
Stamina

A1) Front Squat: 4 Sets Of 3-4 Reps @ 85-90%
-Rest 1 Minute-
A2) Weighted Dead Hang Chinups: 4 Sets Of 3-4 Reps (T2=Ring Rows; 3 Seconds To Lower Each Rep)
-Rest 2 Minutes-
B) For Time:
100 M Run/20 Double Unders(T2=60 Singles)/125 M Row/40 Air Squats
200 M Run/40 Double Unders(T2=120 Singles)/250 M Row/30 Air Squats
400 M Run/60 Double Unders(T2=180 Singles)/500 M Row/20 Air Squats
800 M Run/80 Double Unders(T2=240 Singles)/1000 M Row/10 Air Squats
*Compare To 10/18/13
*25 Minute Cap

Tier 3:
A1) KB Goblet Squat: 3 Sets Of 10-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps
-Rest 1 Minute-
B) 4 Rounds:
300 M Run
100 Singles
300 M Row
15 Air Squats

*Purpose: Strength/Aerobic Sustainability+Aerobic Capacity
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Find A Good Pace For Part A And Try And Stay In Constant Motion

Tuesday
Speed.Strength

A) Push Jerk/Split Jerk:
Build To A 3 Rep Max
B) 15-12-9-6-3
Push Press (Rx=115/85)(T2=95/65)
Bar Facing Burpees
C) Toes 2 Bar: 4 Sets Of 8-12 Reps (T2=Knees To Elbow)
-Rest 1 Minutes Between Sets-

Tier 3:
A) Push Press: Find 5 Rep Max
B) 15-12-9-6-3
Push Press (Use 70% Of Part A)
Burpees
C) For Time:
50 Ab Mat Situps

*Purpose: Strength+Explosive Power/High Aerobic Power+Upper Body Endurance/Core Strength
*Focus: Find A 3 Rep Max And Compare To Previous Amount/Part B Should Be Fast With Moderate Weight (60-65% Of A)/High Quality When You Get Back To The Barbell

Wednesday10536915_729682660430156_3473832267330115891_n
Stamina.Strength.Speed

A) Deadlifts: 4 Sets Of 3-4 Reps @ 85-90%
B) 8 Minute AMRAP:
8 Pullups
12 KBS (Rx=1.5/1.0)(T2=1.25/.75)
200 M Run
-Rest 4 Minutes-
C)”Repeat B”

Tier 3:
A) Deadlifts: 4 Sets Of 6-8 Reps
B) 8 Minute AMRAP:
4 Renegade Rows
12 KBS
200 M Run
-Rest 4 Minutes-
C)”Repeat C”

*Purpose: Strength/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 3-4 Reps At The Following Percentages/Keep Effort High And Body In Constant Motion If Possible For Part B

Thursday
Speed.Stamina

A) High Hang Power Snatch: 3X5 Reps
B) 3 Sets: 1 Above Knee Hang Power Snatch + 2 Power Snatch
C) For Time:
500 M Row
50 Wall Balls (Rx=20/14)(T2=14/10)
500 M Row
50 Box Jumps (Rx=24/20″)(T2=20/16″)
500 M Row

Tier 3:
A) “Same”
B) “Same”
C) “Same”-Scale Accordingly

*Purpose: Olympic Lifting Technique+Explosive Power/Moderate Aerobic Power
*Focus: Quality Of Movement And Technique For A+B/Go Lighter For Part A/Part B Should Be A Good Lung Burner

Friday10897_729941533737602_8977405012378498332_n
Strength

A1) Double KB Press: 3 Sets Of 6-8 Reps
-Rest 1 Minute-
A2) Choose 1 Of The Following For 3 Sets: 3 Rope Climbs/2 Leg Less Rope Climbs/6-8 Dead Hang Pullups/4-6 Muscle Ups
-Rest 1 Minute-
B1) Pushups: 3 Sets Of 10-15 Reps (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
B2) Single Arm KB Row : 3 Sets Of 10-12 Reps Per Arm (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
C) For Time:
800 M Double KB Farmers Walk (Rx=1.5/1.0)(T2=1.25/.75)

Tier 3:
A1) Double DB Strict Press: 3 Sets Of 8-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
B1) Assisted Cage Pushups: 3 Sets Of 6-8 Reps (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
B2) Single Arm DB Row: 3 Sets Of 10-12 Reps Per Arm (2 Seconds To Lower Each Rep)
C) “Same”-Scale Accordingly

*Purpose: Strength (Upper)
*Focus: Pay Attention To Quality Of Movements And Tempo/For A2 It’s A You Pick Special

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

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

10 August 2014

WEEKLY UPDATE: AUGUST 11TH-AUGUST 17TH

Article Of The Week:
Great article to maximize sleepy time:
http://www.precisionnutrition.com/hacking-sleep

Video Of The Week:
Driving in the car for an extended amount of time?? Try some of these ideas to keep your body and mobility intact:
https://www.youtube.com/watch?v=lhYWh7zLipA&list=UUnnB4zDBqZHhQ4uLTAX8eYA

Nutrition Information Of The Week: 
It’s all about the fat!:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1211/Fat_Is_GOOD_For_You_Five_Tips_For_Eating_the_Right.aspx

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

Monday1924345_10204570248160070_7956187408876482021_n
Strength

A1) Front Squats: 3 Sets Of 4-5 Reps @ 80-85%
*Try To Add 5-10 lbs. To Last Week
-Rest 1 Minute-
A2) Weighted/Non Weighted Dead Hang Chin Ups: 3 Sets Of 4-5 Reps
-Rest 2 Minutes-
B) 2 Rounds:
2 Minute Max Effort KBS (Rx=2.0/1.5)(T2=1.5/1.0)
-Rest 1 Minute-
1 Minute Max Effort Hang Power Cleans (Rx=155/105)(T2=115/85)
-Rest 1 Minute-

Tier 3:
A1) KB Goblet Squat: 3 Sets Of 10-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps
-Rest 1 Minute-
B) 2 Rounds:
2 Minute Max Effort Russian KBS
-Rest 1 Minute-
1 Minute Max Effort Hang Power Clean
-Rest 1 Minute-

*Purpose: Strength/ATP-CP
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Go ALL OUT For Part B With A Heavy KB/Weight For You That You Can Control/Breaks Will Occur In The Max Effort Time But Very Small

Tuesday10509512_10204570241519904_9038332842525742662_n
Stamina.Speed

A) Split Jerk/Push Jerk:
1 Set Of 4-5 Reps @ 80%
2 Sets Of 3-4 Reps @ 85%
2 Sets Of 2-3 Reps @ 90%
B) For Time:
30 Burpee Box Jumps (Rx=24/20″)(T2=20/16″)/300 M Row
20 Burpee Box Jumps(Rx=24/20″)(T2=20/16″)/500 M Row
10 Burpee Box Jumps (Rx=24/20″)(T2=20/16″)/700 M Row
*22 Minute Cap*

Tier 3:
A) Push Press: 3 Sets Of 6-8 Reps
B) 4 Rounds:
10 Burpees
10 Box Jumps
300 M Row

*Purpose: Explosive Power+Strength/Aerobic Sustainability
*Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/Find A Pace And Try To Maintain

Wednesday10384275_10204570241959915_420671285829348885_n
Speed.Strength.Stamina

A) Deadlifts: 3 Sets Of 4-5 Reps 80-85%
*Try To Add 10 lbs. To Last Week
B) 12 Minute AMRAP:
5 Pullups
10 Weighted Ab Mat Situps (Rx=45/25)(T2=35/15)
15 Ball Slams (Rx=30/20)(T2=20/15)
200 M Run

Tier 3:
A) Deadlifts: 3 Sets Of 6-8 Reps
B) 12 Minute AMRAP:
5 Banded Pullups
10 Ab Mat Sit ups
15 Ball Slams
200 M Run

*Purpose: Strength/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 4-5 Reps At The Following Percentages/Keep Effort High And Body In Constant Motion If Possible For Part B

Thursday984184_10204570243759960_3041832462260106365_n
Stamina.Strength

A) 4 Sets: 1 High Hang Snatch + 2 Above The Knee Hang Snatches + 2 Power Snatches
B) 3 Rounds:
1 Minute Max Effort: Push Press (135/95)(95/65)
1 Minute Max Effort: Ring Push Ups
1 Minute Max Effort: KB Snatch R (1.5/1.0)(1.25/.75)
1 Minute Max Effort: KB Snatch L (1.5/1.0)(1.25/.75)
-Rest 1 Minute Between Rounds-

Tier 3:
A) High Hang Snatch: 5×5
B) 3 Rounds:
1 Minute Max Effort Push Press
1 Minute Max Effort DB Renegade Rows
1 Minute DB Hang Power Snatch R
1 Minute DB Hang Power Snatch L
-Rest 1 Minute Between Rounds-

*Purpose: Explosive Power+Technique/Muscular Endurance
*Focus: Continue To Focus On Technique From The Variety Of Hang Positions And Addition Of Power Snatch/Part B Is Mostly Muscular Endurance Based/Good Form And Body Positioning Is Main Focus For All Movements

Friday12235_10204570282200921_9139317730570499258_n
Speed

A) For Time: (ALL OUT EFFORT)
100 Double Unders (Sub=150 Singles+30 Tuck Jumps)
60 WallBalls (20/14)
30 Power Cleans (115/85)
*12 Minute Cap*
B) 5 Rounds:
Row Sprints: 45 Seconds ALL OUT EFFORT For Meters
Rest 4 Minutes Between Rounds
*Compare To 1/17/2014

Tier 3:
A) For Time: (ALL OUT EFFORT)
150 Singles
20 Wall Balls
500 M Row
20 Wall Balls
150 Singles
B) “Same”

*Purpose: High Aerobic Power+Rowing Intervals/Lactate/Recovery
*Focus: Repeat WOD!/Chest Up Butt Down For Cleans Once You Make It To That Section

Saturday1656109_10204570242439927_7295827235609933081_n
Team WOD: 8:30+9:30
Free Intro: 10:30
Foundations: 12:00

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

3 August 2014

WEEKLY UPDATE: AUGUST 4TH-AUGUST 10TH

Article Of The Week:
Fixing squat issues:
http://www.t-nation.com/training/7-squat-dilemmas-solved

Video Of The Week:
Think upstream and downstream when fixing any cruddy tissue problems:
https://www.youtube.com/watch?v=5WQrUHNMNVw

Nutrition Information Of The Week: 
For those who have a lack of sunlight in life, Vitamin D supplementation will help:
http://main.poliquinstore.com/blog6/

“31 Heros WOD”: http://www.eventbrite.com/teams/848581/
When:
Saturday August 9th, 2014. First heat will begin at 8 AM. We will also run heats at 9 and 10 AM. This workout CAN be scaled for all who wish to participate. If we have more then 4 teams in a heat completing rope climbs, we will need to share ropes.

Why:
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
*This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate or sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
*Scaling options included: Lighter weights on thrusters/ring rows, dead hang chin-ups, assisted chin-ups/lower box jumps/lighter weights on plate/sand bag runs

How:
How to register for the event. Follow the link provided below thru eventbrite. Once you have been redirected to the eventbrite website and you see the Crossfit S3 Team Page with its members, click “Join This Team”. Then you will have to register yourself as an athlete. Please make sure to find a teammate for the WOD!
http://www.eventbrite.com/teams/848581/

Where:
Crossfit S3
*We will not hold our regularly scheduled Team WOD on Saturday August 9th and everyone who wishes to participate must register thru the eventbrite website. There will be no assigned Heat #’s either. First come, first serve! We hope for a big turnout and thank you for all who plan on participating!

After Party:
Crossfit S3 will hold a pool party after the 31 Heros WOD @ noon @ Sean’s house. If you have no plans, try to make it over. Kid friendly, pool friendly, BYOB, etc etc you know how it goes ;).

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS

Monday
Speed10565239_10204519691136176_3610732617304832499_n

A1) Front Squats: 3 Sets Of 4-5 Reps @ 80-85%
-Rest 1 Minute-
A2) Weighted/Non Weighted Dead Hang Chin Ups: 3 Sets Of 4-5 Reps (T2=3 Sets Of Ring Rows With 3 Seconds To Lower Every Rep)
-Rest 2 Minutes-
B) 5 Rounds:
6 Thrusters  (Rx=95/65)(T2=75/55)
10 Box Jumps (Rx=24/20″)(T2=20/16″)
-Rest 6 Mintues EXACTLY Between B+C-
C) For Time:
800 M Sprint
*Compare To 6/4/2014

Tier 3:
A1) KB Goblet Squat: 3 Sets Of 10-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps
-Rest 1 Minute-
B) 5 Rounds:
6 Wall Balls
10 Box Jumps
C) “Same”

Purpose: Strength/High Aerobic Power
Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Go ALL OUT For Part B+C/Thrusters Should Be Unbroken

Tuesday
Strength.Stamina

A) Split Jerk/Push Jerk:
1 Set Of 4-5 Reps @ 75%
1 Set Of 3-4 Reps @ 80%
1 Set Of 2-3 Reps @ 85%
1 Set Of 2-3 Reps @ 90%
B) 12 Minute AMRAP:
6 Push Press (135/95)
9 Power Clean (135/95)
12 Push Ups
*Compare To 8/14/2013

Tier 3:
A) Press: 3 Sets Of 6-8 Reps
B) 12 Minute AMRAP:
8 Push Press
6 Assisted Cage Push Ups
4 Burpees

Purpose: Strength/Muscular Endurance (Upper)
Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/Great Muscle Endurance Workout/Find A Moderate Weight For Part B

Wednesday
Stamina.Strength.Speed10342883_10204519691376182_2108268416053867501_n

A) Deadlifts: 3 Sets Of 4-5 Reps 80-85%
B) For Time:
40 Pullups
20 Deadlifts (Rx=185/125)(T2=135/95)
150 Double Unders (T2=6 Rounds Of 50 Singles+5 Broad Jumps (6/4′))
400 M Run
20 Pullups
10 Deadlifts (Rx=185/125)(T2=135/95)
75 Double Unders (T2=3 Rounds Of 50 Singles+5 Broad Jumps (6/4′))

Tier 3:
A) Deadlifts: 3 Sets Of 6-8 Reps
B) 5 Rounds:
5 Renegade Rows
7 KB Deadlifts
50 Singles
200 M Run

Purpose: Strength/Muscular Endurance/Moderate Aerobic Power
Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 4-5 Reps At The Following Percentages/Deadlift Weight For Metcon Should Be 55-65% Of 1 RM/Find A Good Pace

Thrusday
Strength.Speed

A) 3 Sets: 2 High Hang Snatches + 2 Above The Knee Hang Snatches + 1 Power Snatch
B) 4 Rounds
2 Minute AMRAP’s:
4 Power Snatch (Rx=155/105)(T2=95/65)
16 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
Max Effort Burpees With Remaining Time
-Rest 2 Minutes Between Rounds-

Tier 3:
A) “Same”-Work On Movement Pattern/Technique
B) 4 Rounds:
5 DB Hang Power Snatch Per Arm
15 Russian KBS
Max Effort Burpees With Remaining Time
-Rest 2 Minutes Between Rounds-

Purpose: Olympic Lifting Technique+Skill/Lactate
Focus: Continue To Focus On Technique From The Variety Of Hang Positions And Addition Of Power Snatch/For Part B Weight Should Be Heavy But Manageable With Quality Reps On All Power Snatch/Go ALL OUT Once You Reach The Burpees

Friday
Stamina10592640_10204519691496185_3530131772621952627_n

5 Rounds:
15 Wall Balls (Rx=20/14)(T2=14/10)
750 M Row
-Rest 3 Minutes Between Rounds-

OR

5 Rounds:
15 Wall Balls (Rx=20/14)(T2=14/10)
800 M Run
-Rest 3 Minutes Between Rounds-

Tier 3:
10 Rounds:
8 Wall Balls
Odd Rounds: Run 200 M, Even Rounds: Row 250 M
-Rest 1 Minute Between Each Round-

Purpose: High Aerobic Power Intervals/Aerobic Sustainability/Recovery
Focus: Consistency With All Rounds

Saturday
Team WOD: *CANCELLED DUE TO 31 HEROS WOD*
Foundations: 12:00

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

26 July 2014

WEEKLY UPDATE: JULY 28TH-AUGUST 3RD

Article Of The Week:
Not seeing any gains? Are you overtraining or under recovering? Take a read at some potential reasons:
http://www.nutrition-wod.com/2014/02/08/are-you-overtraining/

Video Of The Week:
On average, adults spend 2.5 hours a day on a smartphone. Make sure your texting set up is proper:
http://www.mobilitywod.com/2011/11/episode-338-most-important-mwod-ever-slow-death-by-text/

Nutrition Information Of The Week:
Good read for tips on how to lose unwanted belly fat:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1206/Nine_Secrets_to_Losing_Belly_Fat_Fast_.aspx

“31 Heros WOD”: http://www.eventbrite.com/teams/848581/
When:
Saturday August 9th, 2014. First heat will begin at 8 AM. We will also run heats at 9 and 10 AM. This workout CAN be scaled for all who wish to participate. If we have more then 4 teams in a heat completing rope climbs, we will need to share ropes.

Why:
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
*This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate or sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
*Scaling options included: Lighter weights on thrusters/ring rows, dead hang chin-ups, assisted chin-ups/lower box jumps/lighter weights on plate/sand bag runs

How:
How to register for the event. Follow the link provided below thru eventbrite. Once you have been redirected to the eventbrite website and you see the Crossfit S3 Team Page with its members, click “Join This Team”. Then you will have to register yourself as an athlete. Please make sure to find a teammate for the WOD!
http://www.eventbrite.com/teams/848581/

Where:
Crossfit S3
*We will not hold our regularly scheduled Team WOD on Saturday August 9th and everyone who wishes to participate must register thru the eventbrite website. There will be no assigned Heat #’s either. First come, first serve! We hope for a big turnout and thank you for all who plan on participating!

After Party:
Crossfit S3 will hold a pool party after the 31 Heros WOD @ noon @ Sean’s house. If you have no plans, try to make it over. Kid friendly, pool friendly, BYOB, etc etc you know how it goes ;).

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS

Monday
Stamina10446678_10204447203604033_5340582172299764769_n

A1) Front Squats: 4 Sets Of 5-6 Reps @ 75-80%
-Rest 1 Minute-
A2) Weighted/Non Weighted Dead Hang Chin Ups: 4 Sets Of 5-6 Reps
-Rest 2 Minutes-
B) For Time:
10 Alternating Jumping Lunges Per Leg
20 Burpees
30 Ball Slams (Rx=30/20)(T2=20/15)
40 Ab Mat Situps
50 Calorie Row
40 Ab Mat Situps
30 Ball Slams (Rx=30/20)(T2=20/15)
20 Burpees
10 Alternating Jumping Lunges Per Leg
*25 Minute Cap*

Tier 3:

A1) KB Goblet Squat:
3 Sets Of 10-15 Reps
-Rest 1 Minute-
A2) Ring Rows:
3 Sets Of 8-12 Reps
B) For Time:
10 Walking Lunges Per Leg
15 Burpees
20 Ball Slams
25 Ab Mat Situps
30 Calorie Row
25 Ab Mat Situps
20 Ball Slams
15 Burpees
10 Walking Lunges Per Leg

*Purpose: Strength/Aerobic Capacity+Aerobic Sustainability
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Longest Workout Of The Week For Most/Find A Pace And Keep After It

Tuesday
Speed.Strength

A) Split Jerk/Push Jerk:
1 Set Of 5-6 Reps @ 75%
1 Set Of 3-4 Reps @ 80%
1 Set Of 3-4 Reps @ 85%
B) 15-12-9:
S20 (Rx=155/105)(T2=115/75)
HSPU (T2=Hand Release Pushups)
Box Jumps (Rx=24/20″)(T2=20/16″)

Tier 3:
A) Push Press: 3 Sets Of 6-8 Reps
B) 20-15-10-5:
DB Push Press
Yoga Push Ups
Box Jumps

*Purpose: Strength/Muscular Endurance/Moderate Aerobic Power
*Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/S20 Weight Should Be Around 60-65% Of 1 RM/Another Good Little Shoulder Burner

Wednesday
Strength.Speed.Stamina10552585_10204447241044969_6774514991055153653_n

A) Deadlifts: 4 Sets Of 5-6 Reps @ 75-80%
B) 14 Minute AMRAP:
7 Chest To Bar Pullups (T2=Pullups)
14 Hang Power Cleans (Rx=135/95)(T2=95/65)
21 Wall Balls (Rx=20/14)(T2=14/10)

Tier 3:
A) Deadlifts: 4 Sets Of 8-10 Reps
B) 14 Minute AMRAP:
4 DB Renegade Rows
8 Hang Power Cleans
12 Wall Balls

*Purpose: Strength/Moderate Aerobic Power/Muscular Endurance
*Focus:  Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 5-6 Reps At The Following Percentages/Hang Power Clean Weight Should Be Moderate/Find A Good Pace, Remember It’s 14 Minutes

Thursday
Speed.Stamina

A) 3 Sets: 3 High Hang Snatches + 2 Above The Knee Hang Snatches
B) 3 Rounds:
15 Hang Power Snatch (Rx=75/55)(T2=65/45)
75 Double Unders (T2=100 Singles+10 Broad Jumps (6/4′))
400 M Run

Tier 3:
A) “Same”
B) 3 Rounds:
10 DB Hang Power Snatch Per Arm
75 Singles + 8 Broad Jumps
400 M Run

*Purpose: Olympic Lifting Technique+Skill/High Aerobic Power
*Focus: Continue To Focus On Technique From The Variety Of Hang Positions/For Part B Weight Should Be On The Light To Moderate Side/Good Lung Burner/Try To Stay Moving

Friday
Strength10550832_10204447205444079_6780928363613268702_n

A) Build To A 5 Rep Max Thruster
B) EMOM For 10 Minutes:
2 Thrusters @ Part A Weight + 6-8 Burpees
C) 50 Toes 2 Bar For Time
*Compare To 5/2/14 Or 2/17/2014

Tier 3:
A) “Same”
B) “Same”
C) 50 Knees To Elbow Or 50 Ab Mat Sit Ups

*Purpose: Strength/Moderate Aerobic Power/Core Endurance
*Focus: Keep Weight Distributed In Hips And Heels/Gain Momentum From Leg And Hip Drive/Compare T2B To Previous Entry/Entries

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

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