12 April 2014

WEEKLY UPDATE: APRIL 14TH-APRIL 20TH

Article Of The Week:
7 tips to get the right mix of quantity and quality of sleep:
http://www.tabatatimes.com/7-ways-you-are-sabotaging-your-sleep/

Video Of The Week:
Greg… Vicki… and many more, this ones for you!:
https://www.youtube.com/watch?v=Un1PDhrU3h0

Nutrition Information Of The Week:
Remember when your mom said eat your veggies??? She wasn’t kidding! Check out these 8 underrated vegetables and their associated benefits:
http://www.huffingtonpost.com/2014/04/01/best-vegetables-_n_5042989.html

S3 Conditioning:
S3 Conditioning will hold one night class on Monday at 6:30 PM and during the day at 11 AM Monday-Friday (as usual). Check out the Facebook S3 page for the WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

Monday20140412_090414-1
Stamina

A) Back Squat 7-7-7-7
B) For Time:
12 Back Rack Walking Lunges Per Leg (RX=95/65)(T2=75/55)
800 M Run
12 Front Rack Walking Lunges Per Leg (RX=95/65)(T2=75/55)
750 M Row
12 Back Rack Walking Lunges Per Leg (RX=95/65)(T2=75/55)
400 M Run
12 Front Rack Walking Lunges Per Leg (RX=95/65)(T2=75/55)
500 M Row

Tier 3 (Newbies):
A) Box Squats 7-7-7
B) 2 Rounds:
20 Walking Lunges
400 M Run
-Rest 1 Minute-
20 Walking Lunges
500 M Row
-Rest 1 Minute-

*Purpose: Strength/Muscular Endurance/Aerobic Sustainability
*3rd week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B is all about keeping your body moving!  Find a consistent pace and just chip away! Hopefully you will be able to walk out afterwards ;).

Tuesday
Strength.Speed

A) Power Clean: Find 1 Rep Max
B) 9 Minute AMRAP:
50 Shoulder To Overhead (RX=115/85)(T2=95/65)
50 Hang Power Clean (RX=115/85)(T2=95/65)
Max Effort Burpees With Remaining Time
C) 4 Rounds:
1 Minute Plank Hold
-Rest 30 Seconds Between Rounds-

Tier 3 (Newbies):
A) Hang Power Clean 5-5-5
B) 9 Minute AMRAP:
30 Shoulder To Overhead
30 KBS
20 Shoulder To Overhead
20 KBS
Max Effort Burpees With Remaining Time
C) 4 Rounds:
30 Second Plank Hold
-Rest 1 Minute Between Rounds-

*Purpose: Explosive Power+Technique+Strength/High Aerobic Power/Muscular Endurance/Midline Endurance
*Go heavy for Part A and go for a PR… lets see what you got. Part B is the shortest workout of the week so find a good pace that you can go hard and maintain for the 9 minute duration. Try to get on those burpees is the goal… that is not a joke ;).

Wednesday20140409_124038
Strength.Speed.Stamina

A) 3 Rounds:
12 Deadlifts (RX=275/185)(T2=185/125)
25 Wall Balls (RX=20/14)(T2=14/10)
-Rest 1 Minute Between Rounds-
B) 8 Rounds:
Row-30 Seconds On/30 Seconds Off For Calories

Tier 3 (Newbies):
4 Rounds:
12 KB Deadlifts
10 DB Thrusters
-Rest 1 Minute Between Rounds-
B) 8 Rounds:
Row-30 Seconds On/30 Seconds Off For Calories

*Purpose: Strength/High Aerobic Power/Recovery
*Deadlifts should be fairly heavy for most today but not so heavy that you are dropping every rep. Part A should be fast! Don’t hold back as built in rest is in the mix.  Also make sure to keep your spine and body in the right set up for every deadlift.  For Part B this should be hard! Don’t let up for the 30 seconds or pace too much. Grip it and rip it!

Thursday
Stamina.Speed

A1) OHS 7-7-7-7
A2) Tier RX= Weighted Pullups: 4 Sets Of 4-6 Reps
Tier 2= Dead Hang Chinups: 4 Sets Of 4-6 Reps With Appropriate Band
-Rest 3 Minutes-
B) 6 Rounds:
8 Strict Ring Dips (T2=Banded Ring Dips)
8 Hang Power Snatch (RX=95/65)(T2=75/55)
40 Double Unders (T2=80 Singles+20 Lateral Bar Hops)

Tier 3 (Newbies):
A1) OHS Technique To Box With PVC/Bar
A2) Bent Over KB Row 10-12 Per Arm
-Rest 3 Minutes-
B) 6 Rounds:
8 Bench Dips
6 DB Hang Power Snatch Per Arm
50 Singles
200 M Row

*Purpose: Strength+Stability+Muscular Endurance/Moderate Aerobic Power/Skill
*3rd week of overhead squat cycle, try to add 5 pounds compared to last week.  For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight.  If a band is needed for A2 today, please choose an appropriate band that allows between 4-6 reps. Weight for hang power snatch should be on the lighter to moderate side.  If you need to drop the barbell, it should only be once in a working set.

Friday1395250_10202334440422626_1798684100_n
Strength

A) Thrusters 5-5-5
B) EMOM For 14 Minutes:
Odds: 4-6 Front Squats (RX=185/125)(T2=135/95); Racks Allowed
Evens: 8-10 KBS (RX=2.0/1.5)(T2=1.5/1.0)

Tier 3 (Newbies):
A) Box Front Squats 5-5-5
B) EMOM For 14 Minutes:
7-9 Wall Balls
7-9 KBS

*Purpose: Strength/Moderate Aerobic Power
*Build up to a 5 rep Max Thruster. For Part B Front Squats should be towards the heavier side and challenging to get those 4-6 reps.  Push the weight on the KBS today as well. Think of quality movement today as there will be time left over within the minute to recover.

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

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

6 April 2014

WEEKLY UPDATE: APRIL 7TH-APRIL 13TH

Article Of The Week:
Great article on common mistakes that can halt progress in your training:
http://www.tabatatimes.com/top-ten-mistakes-crossfitters-make/

Video Of The Week:
Good video with tips, practice drills, and insight to getting consistent double unders:
https://www.youtube.com/watch?v=bpyMiJOKc98

Nutrition Information Of The Week:
Does eating stress you out? Take a couple minutes to read this article on how certain foods can drastically reduce or increase your stress levels:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1150/Ten_Easy_Nutrition_Rules_To_Fight_Stress_Make_You_.aspx

S3 Conditioning:
S3 Conditioning will hold one night class on Monday at 6:30 PM and during the day at 11 AM Monday-Friday (as usual). Check out the Facebook S3 page for the WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

20140315_091623

Do you remember the movie Alien??? Steve does and so does his stomach

Monday
Strength

A) Back Squat 8-8-8
*Try Increase 5-10 lbs. Compared To Last Week
B) EMOM For 16 Minutes:
Odds- 4 Squat Cleans (RX=155/105)(Tier 2=115/75)
Evens- 8 Box Jumps (RX=24/20)(Tier 2=20/16)
*No Rebounding On Box Jumps

Tier 3 (Newbies):
A) Box Squats 8-8-8
B) EMOM For 16 Minutes:
Odds-6 Hang Power Cleans
Evens-4 Step Ups Per Leg + 4 Box Jumps

*Purpose: Strength (Lower)/Explosive Power+Technique
*2nd week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Focus on Part B for today is quality of squat cleans with a moderate to heavy weight while the box jumps will keep your heart rate up at a moderate level.  You have a full minute so make sure each rep is solid.

Tuesday
Speed.Stamina

A) Quickly Build To A Challenging 5 Rep Push Press
B) ME Push Press @ 80% Of Part A Weight For 2 Sets
-Rest 3 Minutes Between Sets-
C) 3 Rounds:
20 Wall Balls (RX=20/14)(Tier 2=14/10)
12 Lateral Burpees
400 M Run

Tier 3 (Newbies):
A) Push Press 5-5-5-5-5
B) 5 Rounds:
10 Wall Balls
6 Squat Thrusters
200 M Run

*Purpose: Explosive Power+Strength (Upper)/High Aerobic Power
*Build very quickly to a challenge 5 rep max; should not take longer then 10 minutes to complete. Try to go all out on 2 sets of max effort push press at 80% and really focus on quickness of the bar path. For Part B try not to have too many breaks and go after it!

IMG_7396

Photo Bombage!

Wednesday
Stamina.Strength.Speed

5 Rounds:
15 KBS (2.0/1.5)(1.5/1.0)
200 M Sprint
-Rest 3 Minutes Between Rounds-

Tier 3 (Newbies):
ʺSameʺ

*Purpose: Lactate Thresholds/Recovery
*This workout is all about how hard you can push each round and how well you can recover. Each round should be ALL OUT and try not to pace anywhere. Pick a heavier KB today just like last week.

Thursday
Strength.Stamina

A1) OHS 8-8-8
-Rest 30 Seconds-
A2) Tier RX= Weighted Pullups 3 Sets Of 6-8 Reps
Tier 2= 1 Minute Max Effort Lying/Seated Rope Pulls
-Rest 3 Minutes-
B) 4 Minute AMRAP:
RX Tier= Max Effort HSPU
Tier 2= 2 Wall Walks+8 Strict Push Ups
C) 4 Rounds:
8 Power Snatch (RX Tier=135/95)(Tier 2=95/65)
250 M Row

Tier 3 (Newbies):
A1) OHS Technique To Box With PVC/Bar
-Rest 30 Seconds-
A2) Ring Rows 8-12 Reps X 3 Sets
-Rest 1 Minute-
A3) Push Ups On Rig 8-12 Reps X 3 Sets
-Rest 1 Minute-
B) NO B
C) For Time:
40 DB Hang Power Snatch (20 L/20 R)
1000 M Row

*Purpose: Strength+Stability+Muscular Endurance/Moderate Aerobic Power
*2nd week of overhead squat cycle, try to add 5-10 pounds compared to last week.  For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight.  No bands today for A2… moving you over to seated/lying rope pulls! Don’t hold back for Part B as it is only 4 minutes. For Part C find a weight that is moderate to heavy and make sure to think of quality movement on each rep of power snatch.

Friday
Speed

Girls are working hard!

Girls are working hard!

3 Rounds:
12 Thrusters (Rx Tier=95/65)(Tier 2=75/55)
8 Toes 2 Bar
400 M Run
-Rest 2 Minutes-
10 Front Squat (RX Tier=95/65)(Tier 2=75/55)
75 Double Unders=Rx Tier/(Tier 2=150 Singles+15 Tuck Jumps)
200 M Run
-Rest 2 Minutes-

Tier 3 (Newbies):
3 Rounds:
10 DB Thrusters
10 Ab Mat Situps
200 M Run
-Rest 2 Minutes-
10 KB Front Squat
100 Singles
200 M Run
-Rest 2 Minutes-

*Purpose: Leg+Core Endurance/High Aerobic Power/Recovery
*Fast rounds today with built in rest so don’t over pace this one. Thruster weight should be on the lighter to moderate side today as there should not be many breaks on the barbell.

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

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

30 March 2014

WEEKLY UPDATE: MARCH 31ST-APRIL 6TH

Article Of The Week:
Tips/exercises to help correct your breathing habits:
http://www.tabatatimes.com/learning-to-exhale-breathing-while-running/

Video Of The Week:
Muscle up efficiency tips/technique:
https://www.youtube.com/watch?v=DaRjG5BzDhM

Nutrition Information Of The Week:
Paleo… the good, the bad, the ugly. Very insightful, especially for those needing to add more starchy carbohydrates to help aid training:
http://www.t-nation.com/diet-fat-loss/paleo-the-good-bad-and-the-ugly

S3 Conditioning:
S3 Conditioning will hold one night class on Monday at 6:30 PM and during the day at 11 AM Monday-Friday (as usual). Check out the Facebook S3 page for the WOD and please make sure to register for classes.

S3 Updates: 
Tier Programming:
For the next month, Crossfit S3 is going to initiate a tier system of programming to help guide every individual member to an appropriate, challenging WOD based upon their fitness levels, movement proficiencies, skill sets, and much more. Please DO NOT settle for the easier option. If you can RX the WOD for the day… then RX it! After the month is over, we will reassess and see if everyone is gaining progress and decide whether or not to continue this system. Any questions please ask one of your coaches!

Below is a breakdown to guide you in the right direction:
Tier RX: Individuals who consistently RX the majority of WODs
Tier 2: Individuals who need to scale the majority of WODs due to weight standards, movement standards and/or skill standards, but are proficient at the majority of movements
Tier 3: Individuals who are newbies; fresh out of foundations, new to exercising, mobility issues or other

Class Addition:
To all those die hard 6 AM people, we will be adding a 6 AM class to the schedule on Wednesdays REGULARLY. Hopefully this will allow those select individuals with tighter schedules an opportunity to get another WOD in for the week. Please make sure to shower your coaches with coffee & doughnuts ;) …especially Mike for the first Wednesday class and in the future Eric… IF you think he deserves it.

Myrtle Beach Competition:
Just a reminder to those who are interested in signing up for the team competition in Myrtle Beach at the end of April that prices will be increased if you don’t sign up before April 6th. Below is a link to register and also check out the Vengeance Games Facebook page for workouts, event details and much more.
http://www.thegaragegames.com/events/vengeance-games-2-0/

THIS WEEKS WORKOUTS:

20140324_125527-1

Brad and his baby

Monday
Speed

A) Back Squat 8-8-8
B) Tier RX For Time:
15 Double Unders/400 M Row
30 Double Unders/300 M Row
45 Double Unders/200 M Row
60 Double Unders/100 M Row

Tier 2 For Time:
30 Singles+5 Tuck Jumps/400 M Row
60 Singles+10 Tuck Jumps/300 M Row
90 Singles+15 Tuck Jumps/200 M Row
120 Singles+20 Tuck Jumps/100 M Row

Tier 3 (Newbies):
A) Box Squats 8-8-8
B) 2 Rounds:
12 WallBalls
50 Singles
400 M Row

*Purpose: Strength/High Aerobic Power/Skill
*1st week of a new back squat cycle so begin recording your weights and remember quality of movement/depth when lifting heavy will equate to better success.  Part B for today should be fast!!! Push hard from the start and try not to let up.

Tuesday
Strength.Stamina

A) Press: Find 1 Rep Max
B) 3 Rounds:
12 Clean And Jerks(Tier RX=155/105)(Tier 2=115/75)
10 CTB Pullups (Tier 2=Pullups)
400 M Run
-Rest 2 Minutes-

Tier 3 (Newbies):
A) Press 5-5-5-5
B) 4 Rounds:
6 Hang Power Clean
8 Push Press
10 Ring Rows
200 M Run
-Rest 1 Minute-

*Purpose: Strength/Moderate Aerobic Power
*Testing press cycle today so push for a PR! For Part B think quality of movement and push run as a 2 minutes rest will be waiting for you and will allow some recovery. Think quality on the clean and jerks and push some weight around in a sound fashion. If using a band find, one that allows between 3-6 reps to start each set of 12.

20140317_090743

Don’t forget to post!

Wednesday
Stamina.Speed.Strength

6 Rounds:
Max Effort Row (Calories) For 30 Seconds:
-Rest 2 Minute-
1 Minute AMRAP:
10 KBS (Tier RX=2.0/1.5)(Tier 2=1.5/1.0)+Max Effort Burpees With Any Remaining Time In The Minute
-Rest 2 Minute-

Tier 3 (Newbies):
“Same”

*Purpose: Lactate Thresholds/Recovery
*This workout is all about how hard you can push each segment. These efforts should be ALL OUT. Pick a heavier KB today as 10 reps should be doable.

Thursday
Strength.Speed

A1) OHS 8-8-8
-Rest 30 Seconds-
A2) Tier RX= Weigthed Pullups-3 Sets Of 6-8 Reps
Tier 2= 3 Sets Of Max Effort Ring Rows
-Rest 3 Minutes-
B) 7 Minute AMRAP:
5 Power Snatch (Tier RX=115/75)(Tier 2=95/65)
10 Box Jumps (Tier RX=24/20″)(Tier 2=20/16″)

Tier 3 (Newbies):
A1) 3 Sets: OHS Technique To Box With PVC/Bar (10-12 Reps)
A2) 3 Sets: Max Effort Ring Rows
B) 7 Minute AMRAP:
7 DB Hang Power Snatch Right
7 DB Hang Power Snatch Left
7 Box Jumps

*Purpose: Strength+Stability+Muscular Endurance/High Aerobic Power
*1st week of overhead squat cycle. For those that need work in this department, please take the time to fix any issues before adding on any significant amount of weight.  No bands today for A2… either you have weighted pullups or you don’t. For those doing max effort ring rows think between 5-10 reps at a very challenging height position.  Part B today should be very fast paced, so make sure to maintain high intensity as the workout is only 7 minutes.  Take your time to reset for every rep on the power snatch.

Friday
Stamina

Will this feeling last forever?

Will this feeling last forever?

2 Rounds:
40 Front Rack Lunges (Total)(Tier RX= 95/65)(Tier 2=75/55)
800 M Run
40 Wall Balls (Tier RX=20/14)(Tier 2=14/10)
1000 M Row

Tier 3 (Newbies):
For Time:
50 Walking Lunges
400 M Run
750 M Row
-Rest 3 Minutes-
50 Air Squats To Box
400 M Run
750 M Row

*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance (Legs)
*Longest workout of the week! Find a consistent pace and maintain. Short breaks if needed but think of trying to stay in motion as priority.

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

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

22 March 2014

WEEKLY UPDATE: MARCH 24TH-MARCH 30TH

Article Of The Week:
Good article on the benefits of deadlifting:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1068/Ten_Rules_for_Mastering_the_Deadlift_.aspx

Video Of The Week:
Remember to stay hydrated:
http://www.youtube.com/watch?v=GKjydz3EKnE

Nutrition Information Of The Week:
Best and worst inflammatory and anti-inflammatory foods. Take a look below:
http://www.chicagonow.com/clean-convenient-cuisine/2010/09/best-and-worst-top-10-most-inflammatory-and-anti-inflammatory-foods/

S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for classes.

Competition Updates:
Below is a link to a team competition held in Myrtle Beach in about a month.  If you are interested please sign up!
http://www.thegaragegames.com/events/vengeance-games-2-0/

THIS WEEKS WORKOUTS:

Monday
Stamina

Who are these people!?

Who are these people!?

A) 20 Minute AMRAP:
200 M Run
12 Burpee Box Jumps (24/20″)
8 Front Squats (95/65)
B) 3 Rounds (Not For Time):
100 M KB Farmers Walk (2.0/1.5) Left
100 M KB Farmers Walk (2.0/1.5) Right
-Rest 2 Minutes Between Rounds-

*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance
*Let’s see how your core holds up on this one!  Remember to maintain core stability on your front squats. This weight should be relatively light and many should be able to RX. Find a good pace as you do not want to gas out too early… it’s 20 minutes so lets test your durability.

Tuesday
Strength.Stamina

A) Clean And Jerk 5-3-2-1-1
B) For Time:
30 Hang Power Clean (165/105)
-Rest 1 Minute-
30 Pullups
-Rest 1 Minute-
30 HSPU (Sub= 30 Strict Pushups+5 Wall Walks)
-Rest 1 Minute-
30 Toes 2 Bar

*Purpose: Explosive Power+Technique+Strength/Gymnastic Strength
*Push each little segment today as everybody loves built in rest.  If a certain area is very challenging, then you know what you need to work on.  For those doing the sub instead of HSPU make sure your strict pushups are perfect and don’t worry about your time as much.  Hang power clean weight should be around 60-70% of your part A) clean weight.

Wednesday
Speed.Strength.Stamina

1st rope climb! Its a long way to the top

1st rope climb! Its a long way to the top

A) Build To A Max:
2 Power Snatch+1 Hang Power Snatch
B) 10 Minute AMRAP:
25 Power Snatch (115/75)
75 Wall Balls (20/14)
Max Effort Calorie Row With Any Remaining Time

*Purpose: Explosive Power+Technique+Strength/High Aerobic Power/Muscular Endurance (Legs)
*Power Snatch should be around 70% of your Part A if you pushed the weight hard enough.  Wall balls should be fun!!!  Break it up into doable sets for beginner/intermediate and more advanced try to get a good chunk if possible from the start.  If you make it to the rower… rip it and grip it.

Thursday
Speed.Stamina

A1) Press 2-2-2-2-2
A2) Max Effort Dead Hang Chinups
-Rest 3 Minutes-
B) For Time:
50 Push Press (95/65)
800 M Run
50 KBS (1.5/1.0)
400 M Run

*Purpose: Strength (Push/Pull)/Moderate Aerobic Power/Upper Body Endurance

*Go heavy on strength sets but remember to keep midline engaged when going up in weight on the press and do not arch lower back excessively.  If a band is needed for dead hang chinups, go with one that is challenging enough to get you in that 4-6 rep range each set.  Push press weight should be relatively light to moderate.  Find a good pace to start and don’t blow up too soon on the push press.  Push that last run!

Friday
TBA-14.5 Open Games WOD

It is advised that if you decided to cry that your towel must match your shoes

It is advised that if you decide to cry that your towel must match your shoes

*Purpose- Finish Strong S3 Athletes!

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

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

15 March 2014

WEEKLY UPDATE: MARCH17TH-MARCH 23RD

Article Of The Week:
Fix these very common errors that will help create better movement and produce greater performance:
http://www.tabatatimes.com/3-everyday-errors-destroy-movement-rob-performance/

Video Of The Week:
Breathing mechanics play a huge role in support especially when lifting heavy weights.  Take a look:
http://www.youtube.com/watch?v=qEJ-vJpiOY4

Nutrition Information Of The Week:
Great read on the importance of NOT avoiding carbohydrates and what type to use and which ones to avoid:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1100/Seven_Benefits_of_Eating_Carbohydrates.aspx

S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class.

2014-02-21 10.50.31

Black and White Power

Monday
Strength

A) Find 1 Rep Max Front Squat
B) EMOM For 10 Minutes: 2 Power Cleans @ 80% Of 1 Rep Max
C) For Time:
30 KBS (1.5/1.0)
50 Thrusters (45/35)
400 M Run

*Purpose: Strength/Explosive Power+Technique/High Aerobic Power
*Find that 1 rep max and chart that bad boy down.  Hopefully there will be a ton of PR’s today!  Remember to make sure you are getting deep enough for it to count.  Work on technique with moderate weight for the EMOM section and go all out for Part C as this will be short, fast and fun.

Tuesday
Speed.Stamina

4 Rounds:
750 M Row
60 Double Unders (Sub=120 Singles+12 Broad Jumps (6/4′))
20 Push Press (75/55)
-Rest 4 Minutes Between Rounds-

*Purpose: Aerobic Capacity+Recovery
*Push each round and try to be consistent as possible from round to round.  Don’t blow up too soon on the rower or you will not want to do much when you get off.  You will be better off finding a good consistent pace on the rower and jump right into the next movement.

20140312_085229 (2)

Mommy Power

Wednesday
Stamina.Strength.Speed

A) 2 Snatch Deadlifts + 2 Power Snatch+ 2 OHS
B) For Time:
400 M Run
20 Deadlifts (255/155)
50 KB Hang Power Snatch (1.5/1.0) (25 Per Arm; Break Reps Up Anyway Needed)
20 Deadlifts (255/155)
400 M Run

*Purpose: Explosive Power+Technique+Strength/Moderate Aerobic Power
*Work up to a challenge complex on part A.  The snatch grip deadlifts are a great tool to help reinforce the 1st pull on the snatch movement.  Deadlift weight should be challenging and lean on the moderate to slightly heavy side.  Take your time on the barbell and reinforce your core before each deadlift.  Find a good consistent pace on the KB Hang Snatches and try not to break.  If you get tired, just switch to the other hand.  Finish strong on that last run.

Thursday
Strength.Stamina

A) Press 3-3-3-3-3
*Follow Each Set With 6-8 Dead Hang Pullups (RX+=CTB Dead Hang Pullup)
B) For Time:
200 M Overhead Plate Walk
20 Ring Push Ups
40 Wall Balls (20/14)
20 Ring Push Ups
40 Burpees

*Purpose: Strength/Muscular Endurance (Upper)/Moderate Aerobic Power
*Go heavy on strength sets but remember to keep midline engaged when going up in weight on the press and not arch lower back excessively.  If a band is needed for dead hang pullups, go with one that is challenging enough to get you in that 6-8 rep range.  Good little shoulder/lung tester today.  Make sure to finish strong on the burpees.

20140315_101749

Bro Power

Friday
TBA- 14.4 Open Games WOD
*Purpose: 2 More To Go!

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

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

9 March 2014

WEEKLY UPDATE: MARCH 10TH-MARCH 16TH

Article Of The Week:
Very helpful article for help in the strength department. #10 might be impossible for some!
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1129/Ten_Rules_For_Raising_Testosterone_for_a_Stronger_.aspx

Video Of The Week:
At home mobility homework.. all you need is a couch!:
http://www.youtube.com/watch?v=SaeAvGh6gkg

Nutrition Information Of The Week:
Ideas on how to save a little time in the kitchen:
http://mamanatural.com/20-kitchen-hacks/

S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class.

THIS WEEKS WORKOUTS:

Monday20140306_084300 (2)
Speed

A) Build To A Challenging 3 Rep Touch and Go Push Press (NO Pause/Rest @ Chest)
B) 5 Rounds:
15 KBS (1.5/1.0)
10 Box Jumps (24/20″)
200 M Run
-Rest 1 Minute-

*Purpose: Strength+Explosive Power+Technique/High Aerobic Intervals
*The goal for all 5 rounds is to complete all your KBS and Box Jumps unbroken and see how your body can run after a good short burst of intensity.  Don’t worry… rest is included but its only a minute.  Try to not destroy yourself on the run as 1 minute will be hard to recover but keep the intensity high on it (85-90%).

Tuesday
Strength.Stamina

A) Front Squat 2-2-2-2-2-2
B) 12 Minute AMRAP (For Total Reps):
10 Toes 2 Bar/25 Deadlifts (225/155)/40 Wall Balls (20/14)=75 Reps
10 Toes 2 Bar/20 Deadlifts (225/155)/30 Wall Balls (20/14)=60 Reps
10 Toes 2 Bar/15 Deadlifts (225/155)/20 Wall Balls (20/14)=45 Reps
10 Toes 2 Bar/10 Deadlifts (225/155)/10 Wall Balls (20/14)=30 Reps

*Purpose: Strength/Muscular Endurance/High Aerobic Power
*Squats… go heavy and get deep… enough said.  How far down the ladder can you make it in 12 minutes??? Find a good pace you can keep for 12 minutes and remember to set your body up in a good position when you make it to your deadlifts.  If you finish the ladder, restart back up at the top because your special.

Wednesday20140306_085113
Speed.Strength.Stamina

A) Build To A 1 Rep Hang Power Snatch Max
B) For Time:
15 Power Snatch (115/85)
500 M Row
30 Overhead Squats (115/85)
500 M Row
15 Power Snatch (115/85)

*Purpose: Explosive Power+Technique+Strength/Moderate Aerobic Power
*1 Rep Max… chart that sucker if you don’t have a max for this and lets get some PR’s today. Find a good pace and try to stay consistent.  Overhead squat and power snatch are the same weight so if scaling is needed base it off the weaker lift.  Weight should be on the moderate side today, not too light or too heavy.

Thursday
Strength.Speed

A) Press 5-5-5-5
*Followed Immediately By 8-12 Ring Rows
*Rest 2-3 Minutes Between Sets
B) 21-15-9
Shoulder To Overhead (135/95)
Burpees

*Purpose: Strength/Muscular Endurance/High Aerobic Power
*Shortest workout of the week so keep the intensity very high, try not to hold back or overpace and go for it.  Keep the weight relatively moderate/heavy.  Remember Buck Furpees!!
*RX+=(155/105) On Shoulder To Overhead

Friday20140221_174822 (2)
TBA 14.3 Open Games WOD
*Purpose: Half way point

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

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

1 March 2014

WEEKLY UPDATE: MARCH 3RD-MARCH 9TH

Article Of The Week:
Tips for a speedy recovery!:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1121/The_Forty_Best_Tips_To_Speed_Recovery_From_Your_Wo.aspx

Video Of The Week:
GREAT video on the sport of fitness:
http://www.youtube.com/watch?v=3eGgWEr-Vv8

Nutrition Information Of The Week:
Please check out the link below and the corresponding video:
http://kellythekitchenkop.com/2014/02/the-biggest-myth-in-medical-history.html

S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class.  Monday be a nice little short tester… NOT! Check out the facebook page and be ready for the week!

THIS WEEKS WORKOUTS:

20140217_102939

Box sits for time

Monday
Stamina

For Time:
800 M Run
25 Deadlifts (135/95)
20 Bar Facing Burpees
15 Hang Power Cleans (135/95)
25 Toes 2 Bar
15 Hang Power Cleans (135/95)
20 Bar Facing Burpees
25 Deadlifts (135/95)
800 M Run

*Purpose: Aerobic Sustainability/Aerobic Capacity
*Base barbell weight off hang power cleans (these should be moderate/light). Use the same weight on deadlifts as hang power cleans. The deadlifts will feel very light but remember to maintain core stability.

Tuesday
Strength.Speed

A) Front Squat 3-3-3-3-3
B) For Time:
15 Thrusters (135/95)/15 Box Jumps (24/20)
10 Thrusters (135/95)/15 Box Jumps (24/20)
5 Thrusters (135/95)/15 Box Jumps (24/20)

*Purpose: Strength/High Aerobic Power
*Thrusters should be on the heavier side! If you get 15 in a row you went way too light or you went beast mode. Find a good pace on the box and recollect once you get back to the bar. Shortest workout of the week so keep the intensity high and get after it!

Now I lay me down to sleep

Now I lay me down to sleep

Wednesday
Strength.Speed.Stamina

A) Find A 3 Rep Power Snatch Max (Touch And Go)
B) 3 Rounds: 1 Minute On/1 Minute Off For Max Reps; Rotate Movements
Max Effort Hang Power Snatch (95/65)
Max Effort Row (Calories)
Max Effort KBS (1.5/1.0)

*Purpose: Explosive Power+Strength/High Aerobic Intervals
*RX+= KBS(2.0/1.5)+ Hang Power Snatch(115/75)
*Keep intensity high for the minute of work. Do not destroy yourself on the rower (think 85-90%) as 1 minute of rest will not be enough recovery time. Weight on hang power snatch should be moderate (think around 70% of part A)

Thursday
Speed.Stamina

A) Press 6-6-6-6 (Follow Each Press Immediately With :45 Second Plank Hold)
B) 3 Rounds:
50 Double Unders (Sub=150 Singles)
12 Plyo Pushups (On SlamBall)
9 Dead Hang Chinups
400 M Run

*Purpose: Strength/Muscular Endurance/Moderate Aerobic Power/Core Stability
*How will your double unders click today???Remember midline stability on your pushups! Nobody likes a saggy mid section on pushups. If a band is needed for dead hang chin-ups, try not to do a set of 9 and have too much assistance, or a set of 1 or 2 with not enough assistance.

20140227_084606

Next week is handstand walks for these ladies

Friday
TBA 14.2 Open Games WOD
*Purpose: Who Wants To Play

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

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

23 February 2014

WEEKLY UPDATE: FEBUARY 24TH-MARCH 2ND

Article Of The Week:
Great article on strength and why you are not getting any stronger.  Hint, make sure you are lifting HEAVY, safely and efficiently.  If these things do not take place your body will never be forced to adapt to a greater training stimulus.
http://pjmedia.com/lifestyle/2014/02/14/the-1-reason-you-arent-getting-stronger/

Video Of The Week:
Fix up your internal rotation business with this video below.  Thanks K-Star:
http://www.youtube.com/watch?v=7Tx_qGl_L74

Nutrition Information Of The Week:
The great egg debate! Read up you might learn something:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1123/Five_Reasons_Eggs_Are_Good_For_You_Five_Egg_Danger.aspx

S3 Updates Of The Week:

S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class.  Monday will be a sweet start to the week, check out the facebook page and be ready ;).

Crossfit 2014 Open Games:
Last week to register for the 2014 Open Games!  The first official workout will be posted February 27th. The Open WOD will be programmed as Friday’s workout and members who choose to compete will have the opportunity to be judged on Fridays or Open Gym on Sundays.  Follow the link below to register and fill in all the necessary information and select the Southeast Region. Should be a great time as always and is a great way to bring everyone together! http://games.crossfit.com/article/whats-new-2014

THIS WEEKS WORKOUTS:

IMG_7670

Team Baker

Monday
Strength

A) Front Squats 4-4-4-4
B) 3 Rounds:
10 Squat Cleans (155/105)
-Rest 2 Minutes-
C) 3 Rounds:
15 Deadlifts (275/185)
-Rest 2 Minutes-

*Purpose: Strength/Explosive Power/ATP-CP
*Rest 2 Minutes Only Between B+C-Have Weight Ready For Deadlifts
*RX+ For Part B=(185/125)

Tuesday
Speed.Stamina

1000 M Row Buy In
Then:
40-30-20-10
Box Jumps (24/20″)
KBS (1.5/1.0)
Buy Out: 1000 M Row

*Purpose: Aerobic Capacity/Aerobic Sustainability

IMG_7303

Team “IS THIS OVER YET!”

Wednesday
Stamina.Strength.Speed

A)Build To A Max Complex Of The Following Then Complete 4 Sets:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
B) 3 Rounds:
8 Squat Snatch (95/65)
15 Burpees To 6″ OH Touch
Buy Out: 800 M Run

*Purpose: Explosive Power+Strength/Moderate Aerobic Power/Muscular Endurance (Legs)

Thursday
Strength.Stamina

A) Press 8-8-8
B) 15 Minute AMRAP:
40 Double Unders (Sub= 80 Singles + 15 Lateral BB Hops)
9 Push Press (115/85)
6 Pullups
3 Wall Walks

*Purpose: Strength/Shoulder/Pushing Endurance
*RX+= Push Press (155/105) + Chest To Bar Pullups

Friday
TBA-Crossfit Open Games 14.1

Team Bromance

Team Bromance

*Purpose: Who KNOWS

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

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

16 February 2014

WEEKLY UPDATE: FEBRUARY 17TH-FEBRUARY 23RD

Article Of The Week:
Great stretching article (oriented towards quads) that will help change and improve those clumpy tissues:
http://www.tabatatimes.com/stretching-those-quads/

Video Of The Week:
Great video below to touch up on your push press and fix any patellar tendentious issues:
http://www.youtube.com/watch?v=ydoRfEXvmU8

Nutrition Information Of The Week:
Take a read at this list of common dangerous nutrition errors:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1112/Twenty_Common_but_Dangerous_Nutrition_Mistakes_tha.aspx

S3 Updates Of The Week:
S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class. Should be a great mix this week so be ready.

Crossfit 2014 Open Games:
Registration for the 2014 Open Games is still up and the first official workout will be posted February 27th. The Open WOD will be programmed as Friday’s workout and members who choose to compete will have the opportunity to be judged on Fridays or Open Gym on Sundays.  Follow the link below to register and fill in all the necessary information and select the Southeast Region. Should be a great time as always!
http://games.crossfit.com/article/whats-new-2014

Saturday Team WOD (This Saturday February 22nd):
This upcoming Saturday we will hold a special Team WOD dedicated to Jason Baker’s mother who was diagnosed 8 months ago with cancer that is not recoverable. Becky will be in attendance this upcoming Saturday for the event and all we ask is everyone encourages her on her fight to hold on to a high quality of life.  Please lets make this a special day for her through hard work, support and great attitudes.

THIS WEEKS WORKOUTS:

20140212_115455-1

No more snow days please!

Monday
Speed

A) 4 Minute AMRAP:
400 M Run
Max Effort Burpee Box Jumps (24/20”) With Remaining Time
-Rest 3 Minutes-
Repeat 2 More Times
*Compare To 10/14/2013
B) For Time:
50 Toes 2 Bar
*Compare To 12/13/13

*Purpose: High Aerobic Intervals/Core Strength+Endurance

Tuesday
Stamina.Strength

A) Front Squats 5-5-5-5-5
B) 4 Rounds:
10 Deadlifts (255/175)
20 Wall Balls (20/14)

*Purpose-Strength/Moderate Aerobic Power/Muscular Endurance (Legs)

Wednesday
Strength.Speed.Stamina

A) Build To A Max Complex Of The Following Then Complete 3 Sets:
2 Snatch Grip Deadlifts + 2 Power Snatch + 2 Overhead Squats
B) For Time:
20 KB Power Snatch L (1.5/1.0)/20 KB Power Snatch R (1.5/1.0)/30 KB Swings (1.5/1.0)
15 KB Power Snatch L (1.5/1.0)/15 KB Power Snatch R (1.5/1.0)/25 KB Swings (1.5/1.0)
10 KB Power Snatch L (1.5/1.0)/10 KB Power Snatch R (1.5/1.0)/20 KB Swings (1.5/1.0)

*Purpose-Explosive Power+Strength/High Aerobic Power

20140215_085140

Any guesses on who that is?

Thursday
Speed.Strength

A) Strict Press: Build To A 10 Rep Max
B) 8 Minute AMRAP:
4 Hang Power Clean+Jerk (115/85)
6 Pullups
8 Hand Release Push Ups

*RX+= Hang Power Clean+Jerk (135/95)
*Purpose-Strength/High Aerobic Power/M0uscular Endurance (Upper)

Friday
Stamina

3 Rounds:
400 M Run
75 Double Unders (Sub=150 Singles+15 Broad Jumps (6/4′))
25 Ball Slams (30/20)
500 M Row

*Purpose: Aerobic Sustainability/Aerobic Capacity/Muscular Endurance (Lower)

20140215_085224

David does all burpees for Team WOD while Brian just watches

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

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

8 February 2014

WEEKLY UPDATE: FEBUARY 10TH-FEBUARY 16TH

Article Of The Week:
Touch up on your rowing technique with this article; especially for Thursday!:
http://www.tabatatimes.com/row-better-now/

Video Of The Week:
Great video for preparation of overhead squats/snatches; very useful video to review on our current Wednesday O-lifting cycle:
http://www.youtube.com/watch?v=HgEgIGE2ZI8

Nutrition Information Of The Week:
Great read below on a lot of topics pertaining to training, nutrition, science of the body, and much more! Please READ:
http://bretcontreras.com/why-eating-less-and-exercising-more-doesnt-always-work-for-long-term-weight-loss/

S3 Updates Of The Week:
Beyond The Whiteboard Online Journal/App:
For those who are interested in an online/smartphone app to track progress on WOD’s, lifts, and to see how you are measuring up against yourself and other S3 members, Crossfit S3 carries the Beyond The Whiteboard tracking system.  If you wish to use this, all you need to do is google beyond the whiteboard, set up an account thru their website, and then located our gym to access our workouts.  There are also many more features included with a subscription.  Cost for using the tool is around $3 per month depending on what type of plan is purchased. Any questions about beyond the whiteboard please ask any of your coaches at the gym.

S3 Conditioning:
For the upcoming week, the S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class as there will be some goodies in the mix this week.

Crossfit 2014 Open Games:
As many of you have heard, the 2014 Open Games registration process has begun and the first official workout will be posted February 27th.  The Open WOD will be programmed as Friday’s workout and members who choose to compete will have the opportunity to be judged on Fridays or Open Gym on Sundays.  Follow the link below to register and are gym is in the Southeast Region. Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches! Can’t wait to see the huge improvements from members who competed last year!
http://games.crossfit.com/article/whats-new-2014

THIS WEEKS WORKOUTS:

Monday
Stamina

How cute! Synchronized

How cute! Synchronized

200 M Run/15 Push Press (95/65)/15 Box Jumps (24/20″)/15 Bar Facing Burpees
400 M Run/10 Push Press (95/65)/15 Box Jumps (24/20″)/10 Bar Facing Burpees
800 M Run/5 Push Press (95/65)/15 Box Jumps (24/20″)/5 Bar Facing Burpees
400 M Run/10 Push Press (95/65)/15 Box Jumps (24/20″)/10 Bar Facing Burpees
200 M Run/15 Push Press (95/65)/15 Box Jumps (24/20″)/15 Bar Facing Burpees

*Purpose-Aerobic Capacity/Aerobic Sustainability/Muscular Endurance

Tuesday
Speed.Strength

A) Front Squat 6-6-6-6
B) For Time:
25 Thrusters (115/85)
50 KBS (2.0/1.5)
25 Thrusters (115/85)

*Purpose-Strength/High Aerobic Power

Wednesday
Strength.Stamina.Speed

Greg just watches now these days ;)

Greg just watches now these days ;)

A) Build To A 5 Rep Max Hang Power Snatch (Touch And Go Reps)
B) 5 Rounds:
9 Strict Pushups
7 Power Snatch (115/75)
5 Overhead Squats (115/75)
200 M Run

*RX+= (135/95) On Power Snatch And Overhead Squats
*Purpose-Strength+Explosive Power/Moderate Aerobic Power

Thursday
Stamina.Speed

5 Minute AMRAP:(Repeat AMRAP For 4 Rounds)
10 Toes 2 Bar
12 Deadlifts (225/155)
25 Ball Slams (30/20)
Max Effort Row With Remaining Time
-Rest 2 Minutes Between Rounds-

*Purpose-High Aerobic Power Intervals/Core+Leg Endurance

Friday
Strength

These people look GREAT!

Nap Time!

A) Build To A Max Push Jerk/Split Jerk
B) For Time:
25 Power Clean And Jerks (165/115)
-Rest 5 Minutes Between B+C-
C) 5 Rounds:
4 Wall Walks
2 Rope Climbs (Sub=10 Ring Rows)

*RX+= Legless Rope Climbs
*Purpose-Strength+Explosive Power/ATP-CP Training/Muscular Endurance

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

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