24 November 2013

WEEKLY UPDATE: NOVEMBER 25TH-DECEMBER 1ST

Article Of The Week:
Check out this read on the anatomy/function of the shoulder girdle and associated prehab/rehab movements:
http://www.tabatatimes.com/shoulder-rehab-part-1/

Video Of The Week:
Group of videos below that are a great visual for the clean movement, take a look!:
http://www.youtube.com/watch?v=mEyoH5FV03s
http://www.youtube.com/watch?v=_AaSNARQPfE
http://www.youtube.com/watch?v=WHuiw4GvB0g

Nutrition Information Of The Week:
Having a hard time reading labels or knowing what you are buying is legit???? Check out this article below for some help:
http://www.takepart.com/photos/confusing-food-labels/reading-food-labels-can-be-confusing?cmpid=tp-ptnr-100days

THIS WEEKS WORKOUTS:

Monday
Speed

Group Fun!

Group Fun!

A) Deadlift 3-3-3-3 (Drop Each Rep)
B) 8 Rounds:
6 Hand Release Burpees
12 Kbs (1.5/1.0)
30 Double Unders (Sub=50 Singles + 6 Broad Jumps(6/4′))
-Rest 30 Seconds After Each Round-

*Purpose- Strength/ High Aerobic Power Intervals

Tuesday
Strength.Stamina

A) Build To A Max Of The Following Complex 1 Power Clean/2 Hang Power Clean/2 Front Squats:
*Bar Can Not Touch The Floor Until Finishing The 2nd Front Squat
B) 6 Minute Amrap:
9 Power Cleans (135/95)
18 Wallballs (20/14)
-Rest 3 Minutes-
6 Minute Amrap:
9 Power Cleans (135/95)
18 Wallballs (20/14)

*Purpose: Strength/Explosive Power + Technique/High Aerobic Power

Wednesday
Stamina.Speed.Strength

Spartan Fun!

Spartan Fun!

A) Weighted Strict Dips 8-12 Reps For 3 Sets; Follow Each Set Of Ring Dips With 12-15 V-Ups
*Rest 2 Minutes Between Sets
B) For Time:
15 Pull-ups
200 M Run
25 Box Jumps (24/20″)
200 M Run
35 Push Press (95/65)
200 M Run
25 Box Jumps (24/20″)
200 M Run
15 Pull-ups

*Purpose- Strength (Pressing)/Moderate Aerobic Power

Thursday
No Classes Thanksgiving! Gobble Gobble

 

Friday
Stamina

Park Fun!

Park Fun!

For Time:
30 Overhead Squats (95/65)
750 M Row
-Rest 1 Minute-
30 Back Squats (95/65)
800 M Run
-Rest 1 Minute-
30 Front Squats (95/65)
750 M Row

*Purpose- Muscular Endurance/Aerobic Capacity/Aerobic Sustainability

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

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

16 November 2013

WEEKLY UPDATE: NOVEMBER 18TH-NOVEMBER 24TH

Article Of The Week:
Good article on the purpose of the strict pull-up and kipping pull-up and why we train with both:
http://www.tabatatimes.com/improving-your-pull-ups/

Video Of The Week:
Mastering the squat and eliminating knee pain:
http://www.youtube.com/watch?v=rOH6b0jJ2bQ

Nutrition Information Of The Week:
Coffee GOOD!  For all you coffee lovers:
http://www.huffingtonpost.com/2013/10/17/coffee-health-benefits_n_4102133.html?utm_content=buffer19b9a&utm_source=buffer&utm_medium=twitter&utm_campaign=Buffer

Updates Of The Week:
Conditioning Class:
S3 Conditioning night classes will be held on Tuesday and Wednesday at 6:30 PM and its usual 11 AM Monday-Friday. Make sure to register for classes as usual! Should be some great conditioning WOD’s next week ;).

THIS WEEKS WORKOUTS:

Monday
Stamina

Cuban METAL!

Cuban METAL!

A) For Time:
50 Burpees
150 Double Unders (Sub=300 Singles+25 Broad Jumps (6/4′))
800 M Run
1000 M Row
B) 5 Sets:
Plank Hold: 30-60 Seconds;
Rest 1 Minute Between Sets

*Do Part B Once You Feel Recovered On Your Own
*Purpose-Aerobic Sustainability + Aerobic Capacity/Core Work

Tuesday
Strength.Speed

A) Front Squat-Find 1 Rep Max
B) 8 Minute Amrap:
4 Thrusters (115/85)
6 Hang power clean (115/85)
8 Pull-ups
*Rx+=(155/105)

*Purpose-Strength/High Aerobic Power

Wednesday
Stamina.Speed.Strength

Couples Therapy

Couples Therapy

A) Strict Ring Dips 10-15 Reps For 3 Sets; Rest 2 Minutes Between Sets
B) For Time:
10 Kbs/100 M Run
20 Kbs/200 M Run
30 Kbs/400 M Run
20 Kbs/200 M Run
10 Kbs/100 M Run
*Rx=1.5/1.0
*Rx+=2.0/1.5

*Purpose-Gymnastic Strength/High Aerobic Power

Thursday
Speed.Stamina

A) Build To A Challenging Touch And Go 5 Rep Deadlift (NOT A 5 REP MAX)
B) “Fight Gone Bad”- 1 Minute At Each Station For Max Reps; Score Is The Total Reps After 3 Rounds Are Complete
3 Rounds:
Wallball (20/14)
Push Press (75/55)
Box Jump (20″)
Sumo Deadlift High Pull (75/55)
Row (Calories)
-Rest 1 Minute-

*Purpose-Strength/Aerobic Capacity/High Work Output

Friday
Strength

Wall Balls, Burpees, and Wall Rests Galore

Wall Balls, Burpees, and Wall Rests Galore

A) Power Clean- Find 3 Rep Max; Link All Reps
B) Every 30 Seconds For 8 Minutes: 1 Rep Of Part A
C) ALL OUT EFFORT:
20 Kb Snatches Left (1.5/1.0)
20 Kb Snatches Right (1.5/1.0)
20 Burpees
300 M Row
*Kb Snatches From The Ground Every Rep; Must Complete All Reps From Left Hand First Before Moving To Right Hand

*Purpose-Explosive Power+Strength

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

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

8 November 2013

WEEKLY UPDATE: NOVEMBER 11TH-NOVEMBER 17TH

Article Of The Week:
What to eat/not eat after a workout?  Check out the article below:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1065/Avoid_Pitfalls_To_Post-Workout_Nutrition.aspx

Video Of The Week:
Believe it or not there is a video out there for all the people that have insufficient sleeping techniques:
http://www.youtube.com/watch?v=xnlDTyMRRGg

Nutrition Information Of The Week:
Does eating large amounts of saturated fats really make us unhealthy?
http://www.businessinsider.com/our-war-on-fat-was-a-huge-mistake-graphs-2013-11

Updates Of The Week:
Conditioning Class:
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM and its usual 11 AM Monday-Friday.  Make sure to register for classes as usual!

THIS WEEKS WORKOUTS:

IMG_5330[1]

Chad rocking it

Monday
Strength

A) Deadlift 5-5-5-5-5 (Drop Each Rep)
B) 3 Rounds:
10 Hand Stand Pushups (Sub= 3 Wall Walks)
12 Toes 2 Bar
10 DeadHang Chin Ups
12 Strict Ring Dips
C) Hollow Rocks 20 Reps X 3 Sets; Rest 2 Minutes Between Sets-NOT FOR TIME

*Purpose-Strength All Over

Tuesday
Speed.Stamina

A) 3 Rounds:
15 Power Snatch (95/65)
15 Bar Facing Burpees
15 Thrusters (95/65)
B) 6 Rounds:
200 M Max Effort Row
-Rest 2 Minutes Between Rounds-
-Full Recovery Between A+B-

*Purpose- High Aerobic Power/Explosive Power+Technique

IMG_5331[1]

Becky rowing her life away

Wednesday
Stamina.Speed.Strength

A) Push Jerk 5-3-2-1
B) For Time:
10 Push Press (155/105)/30 Push Ups/25 Double Unders (Sub=50 Singles+10 Lateral BB Hops)
10 Push Press (155/105)/20 Push Ups/50 Double Unders (Sub=100 Singles+20 Lateral BB Hops)
10 Push Press (155/105)/10 Push Ups/75 Double Unders (Sub=150 Singles+30 Lateral BB Hops)

*Purpose- Explosive Power/Moderate Aerobic Power/ Muscular Endurance

Thursday
Stamina.Strength

A) Front Squat 2-2-2-2-2
B) 4 Rounds:
3 Min AMRAP:
8 Squat Cleans (155/105)
20 KBS (1.5/1.0)
Max Effort Box Over Jumps With Remaining Time
-Rest 2 Minute Between Rounds-

*Purpose- Strength/Explosive Power/High Aerobic Power

Friday
Speed

Lets do that again!

Lets do that again!

5 Rounds:
9 Pullups
12 Burpees
15 Wallballs (20/14)
200 Run
-Rest 3 Minutes Between Rounds-

*Purpose-Fast Movement/High Aerobic Power/Recovery

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

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

3 November 2013

WEEKLY UPDATE: NOVEMBER 4TH-NOVEMBER 10TH

Article Of The Week:
Great shoulder mobility movements/exercises to help keep those shoulders and rotator cuffs healthy for the long term:
http://greatist.com/fitness/eric-cressey-fixing-shoulders

Video Of The Week:
Check out this video on how to recover when those calves are smoked:
http://www.youtube.com/watch?v=tYp1U8-c7h4

Nutrition Information Of The Week:
Good article and list of dangerous chemicals found in many common food items:
http://www.realfarmacy.com/the-reality-of-chemical-terrorism-in-our-food/#kTwLEZUaLZXCjdZU.01

Updates Of The Week:

Conditioning Class:
S3 Conditioning night classes will be held on Tuesday and Thursday at 6:30 PM.  Make sure to register for classes or Christine will give you the business. ;)

THIS WEEKS WORKOUTS:

IMG_5267[1]

If you look close enough you will notice a resting photobomb from Brian

Monday
Speed

A) Strict Toes To Bar 3 Sets Of 10-15 Reps; Rest 2 Minutes Between Each Set
*Sub= Strict Knees To Elbows
B) 2 Minute AMRAP:
30 Double Unders (Sub= 60 Singles)
10 Box Jumps (24/20″)
Followed By Max Effort Burpees
-Rest 1 Minute-
2 Minute AMRAP:
200 M Run
Followed By Max Effort Wallballs (20/14)
-Rest 1 Minute-
Repeat 2 More Times

*Purpose-Core Strength/High Aerobic Effort/Muscular Endurance

Tuesday
Stamina.Strength

A) Build To A Max For The Following: 1 Push Press + 1 Push Jerk/Split Jerk
B) 14 Minute AMRAP:
10 Pullups
15 Push Press (95/65)
25 KBS (1.5/1.0)

*RX+= (115/85)
*Purpose-Strength+Explosive Power/Moderate Aerobic Power/Muscular Endurance

IMG_5268[1]

Action shot with 3 different movements

Wednesday
Strength.Speed.Stamina

A) Front Squat 3-3-3-3-3
B) For Time:
400 M Run
15 Hang Power Cleans (135/95)
200 M Run
30 Lateral Barbell Burpees
200 M Run
15 Hang Power Cleans (135/95)
400 M Run

*Purpose-Strength/Moderate Aerobic Power

Thursday
Strength.Speed

A) Pendlay Row 3-3-3-3-3
B) 4 Rounds:
6 KB Power Snatch R (1.5/1.0)
6 KB Power Snatch L (1.5/1.0)
12 PushUps
250 M Row

*Purpose-Strength (Pulling)/High Aerobic Power

IMG_5269[1]

Stephanie says lift heavy or go home

Friday
Stamina

75 Thrusters (45/33)
75 Ab Mat Sit Ups
75 Push Press (45/33)
75 Box Over Jumps (20/16″)
75 BallSlams (30/20)

*Purpose-Aerobic Capacity/Aerobic Sustainability/Muscular Endurance
*Scaled Version= 50 Reps

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

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

27 October 2013

WEEKLY UPDATE: OCTOBER 28TH-NOVEMBER 3RD

Article Of The Week:
What is fascia??? Check out the read below on this  huge multi-dimensional connective tissue that covers the entire body:
http://breakingmuscle.com/mobility-recovery/the-top-5-ways-fascia-matters-to-athletes

Video Of The Week:
If you have the time… check out this video!  Is high cholesterol and heart disease related after all???:
http://wellfoodco.com/2013/10/25/cholesterol-levels-are-they-really-that-important/

Nutrition Information Of The Week:
So many misconceptions and myths about food (mostly to make $$$ for certain food industries).  Good article that is straight to the point and cuts through all the garbage: http://authoritynutrition.com/top-13-nutrition-lies-that-made-the-world-sick-and-fat/

Updates Of The Week:

Stronger Faster Healthier:
This week at one of our morning classes, Pat from Stronger Faster Healthier was able to present and inform some of our S3 members about many of the SFH products we carry at the gym.  We hope the people that were able to talk with Pat were well informed  about the importance of using Omega 3 Fish Oil and learned about why we carrying their Grass Fed Whey Proteins as these are of the highest quality on the market.  Please do not hesitate to ask or email (eric@crossfitS3.com) with details about these products or about purchasing.  Please purchase at the box as we offer a lower price for S3 members and you will not have to pay shipping and handling :).  If there is a product on the SFH  website that we do not have, please do not hesitate ask us to order it for you.

Conditioning Class:
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM.  Make sure to register for classes to keep Christine happy ;).

Facebook:
If you have a Facebook account please make sure to like us to keep up to date with any S3 news, information, pictures, events, articles, results, and much much more!

S3 Member Of The Week:
Jason Baker

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
Just about a year ago now, I had sustained another episode of what had become a multi-year cycle of back injuries. Every few months, I’d “tweak” my back. Let me define tweak. You feel a muscle fire and say, “Damn”, then within 5-6 hours you are bent over, contorted, and in pain. You swallow pain killers and muscle relaxers and hobble through your day. I’d tried the medical route and was told, “Your Ranger time and your outdoor lifestyle had taken it’s toll, your back has degenerated, you’ll have to learn to live with it or get surgery, which you should delay as long as possible, because it’s risky and has no guarantees.” I was prescribed pain killers and muscle relaxers which I swallowed for years. I went the chiropractic route as well for “adjustments” and therapeutic massage. I also did frequent stretching I was told would help me “be more flexible.” I’d get better, hit the elliptical at hotels, run trails, go fly fishing, and be functional, albeit full of meds, until I wouldn’t again. It was frustrating. I finally looked at the guy in the mirror, 30 lbs overweight and a shadow of the fit guy who once stood among Rangers and said, “I have to change this cycle.” I wasn’t proud of the guy in the mirror who couldn’t do basic things in life without getting injured. So, I got honest. I pondered for once, that just maybe, it was the extra weight I was carrying and my lack of core strength at the center of my issues. At the very least, it wasn’t helping. I told my massage therapist that week I was looking at Crossfit. She told me “no way, your issues will get worse, I’ve heard bad things.” Luckily, I never listen. I did my foundations classes over the next two weeks. I didn’t have the mobility to even do a back squat. Eric “graduated me”, likely out of pity, and I began. My first WOD was Wittman, I puked. I was hooked. I lost 30 lbs. in my first three months and yes, my back was a little sore for the first few weeks. After that, I was back in the game of life. I NEVER have back issues anymore. Today I feel strong. confident, and alive. Crossfit, as silly as it may sound to outsiders, is the center of my week, it’s also become the center of my friendships.

What is the best part of S3 and why do you keep coming back?
So easy to answer. The people, the coaches, and the owners. The programming is great, I love the challenge, but it’s the people, the friendships, that get me in the car each day.

Crossfit’s secret sauce? To me, three things:
Accountability: If I just commit to one person that I’ll be there tomorrow, I’m nearly 100% certain to make it.
It’s all done for you: Proper warm up, diversified workouts, cool down, coaching, and safety. You just have to do the work.
Just enough competitiveness: It’s not too intense or nasty, but the WOD results board provides just the push you need to work beyond your comfort zone.

How long have you been crossfitting?
1 year this month.

What’s your favorite gymnastic move?
Pull-ups/chin-ups- I am finally starting to get the kip and enjoy seeing them in a workout. It’s an exercise that makes you feel strong!

What is your least favorite gymnastic move?
HSPUs- It’s hard pushing up a Clydesdale. Shout out to the Clydesdale Club! You know who you are…

What is your favorite weightlifting move?
Back Squats and Dead Lifts- Core power lifts that just feel like ROAR.

What is your least favorite weightlifting move?
Really none of them, but if I had to choose, I’d say overhead squats as my shoulder mobility isn’t good, which equals pain.

What is your favorite metabolic conditioning movement?
Box jumps- Even after the “rib incident.”

What’s your least favorite metabolic conditioning movement?
Burpees- No explanation needed.  Also, because I do them daily as punishment for being late. They are basically part of my warm up.

What is your favorite girl WOD?
Helen- Great benchmark workout as it involves the entire body, including lungs :).

What is your least favorite girl WOD?
Karen- 150 wall balls should be illegal.

What is your favorite Hero WOD?
McGhee- He served in B Co. 3rd Ranger Battalion, which was my home and brotherhood for over three years. He died under the leadership of my friend and old platoon mate, 1SG Rob Phipps on his fourth combat tour. Rob tells an incredible story about this young man’s bravery. Also, I just love to dead lift. Please consider supporting the families and children of fallen Rangers in his honor: http://www.leadthewayfund.org/2010/08/cpl-ryan-c-mcghee/.

What is your least favorite Hero WOD?
Daniel- Cruel mix of cardio, leg, and shoulder agony.

What type of WODs do you prefer?
AMRAPs- They push me the most. I might be a little competitive.

THIS WEEKS WORKOUTS:

Post WOD Round Table

Monday
Stamina

A) Plated Windshield Wipers 8-8-8 (1 Rep= Start At Center, Rotate To Right, Return To Center, Rotate To Left)
http://www.youtube.com/watch?v=1NwP5iREs7E
B) 4 Rounds:
25 Ball Slams (30/20)
50 Double Unders (Sub= 150 Singles)
400 M Run

*Purpose= Aerobic Capacity+Sustainability/Midline Endurance

Tuesday
Speed.Strength

A) Build To A Max Of The Following Complex: 1 Push Press + 2 Push Jerk or Split Jerk
B) 1->10
Push Press (135/95)
Bar Facing Burpees

*Purpose= Explosive Power+Strength/Muscular Endurance/High Aerobic Power

Wednesday
Strength.Stamina.Speed

Great pic Kimbo Slice!  Roxanne is a great cheerleader!

Great pic Kimbo Slice! Roxanne is a great cheerleader!

A) Front Squat 5-5-5-5
B) 21-15-9:
KBS (1.5/1.0)
Box Jumps (30/24”)
Buy Out: 1000 M Row

*RX+= KBS (2.0/1.5)
*Purpose: Strength/High Aerobic Power

Thursday
Stamina.Speed

A) Power Snatch 5-5-5-5
B) 18 Minute AMRAP:
20 Wall Balls (20/14)
15 Hand Release Push Ups
10 Toes 2 Bar
200 M Run

*Purpose: Explosive Power+Technique/Moderate Aerobic Power

Friday 
Strength

It's a 2 pood.. don't act like your not impressed

It’s a 2 pood.. don’t act like your not impressed

A) Pendlay Rows 4-4-4-4-4
B) 25 Power Cleans (205/135)
C) 4 Rounds:
12 Ring Dips
2 Rope Climbs (Sub=12 Ring Rows)
*Rest 2 Minutes Between B+C*

*Purpose: Strength (Pulling)/Explosive Power+Technique/Gymnasty Strength+Muscular Endurance

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

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

20 October 2013

WEEKLY UPDATE: OCTOBER 21ST-OCTOBER 27TH

Article Of The Week:
Wow Crossfit really works??? Duh!!!!
http://www.acefitness.org/prosourcearticle/3542/crossfit-new-research-puts-popular-workout-to#.Ul8ikmZxOvY.twitter

Video Of The Week:
Sitting for extended periods can cause many problems.  Make sure to get up every 30 minutes and not let your body lock up:
http://www.youtube.com/watch?v=JslrFB06wPU
Some oldies but goodies:
http://www.youtube.com/watch?v=DknOLsCjnGc

Nutrition Information Of The Week:
Hear from the experts in their given field what they will not eat:
http://www.realfarmacy.com/8-foods-even-the-experts-wont-eat/

THIS WEEKS WORKOUTS:

S3 Group Photo

Monday
Strength

A) Push Jerk 2-2-2-2-2
B) 5 Rounds:
3 Power Clean and Jerk (155/105)
5 Toes To Bar
7 HandStand Pushups

*RX+=(185/125)
*Purpose- Strength/Explosive Power+Core/Push Strength

Tuesday
Speed.Stamina

A) “Helen”
3 Rounds:
400 M Run
21 KBS (1.5/1.0)
12 Pullups
*20 Minute Cap
B) 45 Seconds On/45 Seconds Off Rowing- Build To 1500 M
-Full Recovery Between A+B-

*Crossfit Benchmark WOD
*Purpose-High Aerobic Power

WOD #1 Heat 3 Run.. Ryan in front something is wrong

Wednesday
Stamina.Strength.Speed

A) Front Squats 6-6-6-6
B) For Time:
8 Squat Clean (115/85)/ 100 Double Unders (Sub=200 Singles+20 Broad Jumps (6/4”)/20 Burpees
8 Squat Clean (115/85)/ 75 Double Unders(Sub=150 Singles+ 15 Broad Jumps (6/4”)/16 Burpees
8 Squat Clean (115/85)/ 50 Double Unders (Sub=100 Singles+ 10 Broad Jumps (6/4”)/12 Burpees
8 Squat Clean (115/85)/ 25 Double Unders (Sub=75 Singles+ 5 Broad Jumps (6/4”)/8 Burpees

*RX+=(155/105)
*Purpose: Strength/Explosive Power+High Aerobic Power

Thursday
Strength.Stamina

A) Pendlay Rows 5-5-5-5-5
B) 4 Rounds:
12 Deadlifts (225/155)
15 Ring Pushups
400 M Run

*RX+=(275/225)
*Purpose: Strength (Pulling)/Moderate Aerobic Power+Strength

Good looking strides!

Friday
Speed

2 Rounds:
30 Hang Power Snatch (95/65)
-Rest 2 Minutes-
30 Burpee Box Jumps(24/20”)
-Rest 2 Minutes-
50 Wall Balls (20/14)
-Rest 2 Minutes-
500 M Row
-Rest 2 Minutes-

*Purpose-High Aerobic Intervals

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

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

11 October 2013

WEEKLY UPDATE: OCTOBER 14TH-OCTOBER 20TH

Article Of The Week:
Recovery is a critical component to making sure training can occur in an upward progression.  Please put to use some of the ideas in the article below:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1050/Ten_Practical_Ways_to_Speed_Recovery_Help_You_Beco.aspx

Video Of The Week:
If you don’t have a lacrosse, go out and spend $2 on one, watch this video and put it to good use.  Your body will thank you:
http://www.youtube.com/watch?v=8iwcM6_pI60
Or watch this ode to all the marathon runners:
http://www.youtube.com/watch?v=3gJeJG-dfwE

Nutrition Information Of The Week:
Take a peek at this smoothie packed full of anti-inflammatory products to help internal healing processes:
http://foodbabe.com/2013/09/30/anti-inflammatory-smoothie/#more-14949

Updates Of The Week:
*Saturday the 19th we will be holding the S3 Friendly Competition/Meet + Greet.  Please make sure you sign up if you plan on attending.  This will be a fun get together were everyone will be able to have a great time, get a couple workouts in, socialize, relax and enjoy there day with the S3  community.
*S3 Conditioning night classes will be on Monday and Wednesday at 6:30 PM.  Make sure to register for classes!  Should be some good ones in the mix ;).

THIS WEEKS WORKOUTS:

Monday
Speed

Staring contest GO

Staring contest GO

A) Build To A Challenging 3 Rep Push Jerk Or Split Jerk
B) 4 Minute AMRAP:
400 M Run
Max Effort Burpee Box Jumps (24/20”) With Remaining Time
-Rest 3 Minutes-
Repeat 2 More Times

*Purpose-Strength+Explosive Power/High Aerobic Power+Recovery

Tuesday
Stamina.Strength

A) 30 KB Turkish Get Ups (15 R/15 L) (1.5/1.0)
-Rest 2 Minutes After 30 Reps Are Complete-
B) 6 Rounds:
12 Weighted Ab Mat Sit Ups (45/25)
10 Strict PushUps
6 Dead Hang Pullups

*Purpose-Strength+Muscular Endurance

Run Forrest!

Wednesday
Strength.Speed.Stamina

A) Front Squat 8-8-8
B) 3 Rounds:
25 KBS (1.5/1.0)
20 Wallballs (20/14)
15 Deadlifts (185/125)

*Purpose-Strength/High Aerobic Power+Muscular Endurance

Thursday
Strength.Speed

A) Pendalay Rows 6-6-6-6-6
B) For Time:
25 Power Cleans (155/105)
50  Alternating KB Power Snatches (25 Snatches Per Arm)(1.5/1.0)
*From The Ground Each Rep

*Purpose-Strength/Explosive Power+Moderate Aerobic Power

The pool will be installed next week Le Roux

Friday
Stamina

For Time:
100 M Run/20 Double Unders(Sub=60 Singles)/125 M Row/40 Air Squats
200 M Run/40 Double Unders(Sub=120 Singles)/250 M Row/30 Air Squats
400 M Run/60 Double Unders(Sub=180 Singles)/500 M Row/20 Air Squats
800 M Run/80 Double Unders(Sub=240 Singles)/1000 M Row/10 Air Squats

*Purpose-Aerobic Capacity+Aerobic Sustainability

Saturday
Friendly S3 Competition/Meet+Greet Party: 9:00 AM

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

4 October 2013

WEEKLY UPDATE: OCTOBER 7TH-OCTOBER 13TH

Article Of The Week:
Bad habits of the power clean and ways to clean it up:
http://www.liftbigeatbig.com/2013/02/bad-habits-of-power-clean.html?spref=fb

Video Of The Week:
Another great mobility piece take a peek:
http://www.youtube.com/watch?v=gv_OyPCLPYE#t=21
Or take a look at some good body weight movements that can be performed at home in case you can’t make it in:
http://www.youtube.com/watch?v=POdzasJklxw

Nutrition Information Of The Week:
Optimal animal based foods that will help drive performance:
http://rebootedbody.com/animal-based-superfoods/

Spotlight Member Of The Week:
Kirtan Desai

 

 

 

 

 

 

 

 

Why do you Crossfit?
It allows me to express my fitness in daily life. I love playing tennis. Before I started Crossfit, I couldn’t play for two hours without being out of commission for 2-3 days. During Summer 2013, after Crossfitting for about a year, I played 3-4 times a week without being sore or tired or hurt next day. Now I can play for 3-4 hours without hurting myself or being sore. That’s a direct expression and proof of Strength, Speed, and Stamina gains.

I played various sports through school and college. Back then, I used to do a bunch of speed drills after running a mile or two for warm up. After school, life, work, pizza, and beer took priority. I gained high body fat %, lost a lot of strength and had no mobility. I didn’t even think about mobility as mobility back then. It was always because I was tired from work. Everything from sitting at the desk for long periods of time, taking the trash out, playing with kids, to moving/lifting furniture became a workout in itself. Crossfit has a very “direct and in your face” way of pointing out your weaknesses. It’s true for my first ever Crossfit WOD as it is for the daily WODs at S3. A rude awakening came 25 minutes after the coach told me that my first WOD was only a 15 min AMRAP. I have never looked back at curling in the squat rack since then.

I like to drop-in at other Crossfit boxes when I am traveling. It’s a very unique community experience. The community is very welcoming and there is a common pain and passion that we all share. But somehow I feel that our WODs are more challenging than at other boxes. Or maybe it’s because I work harder at other boxes just to show off for our box.

The quality of life is always in direct proportion to how you move through it. Crossfit enables me, mentally and physically, to do that efficiently.

What is the best part of S3 and why do you keep coming back?
Because I am always happy when I leave S3. Sometimes it is because I am happy with my performance (especially when someone else mentions it), sometimes it is because I learn something new from one of our coaches, and other times it is because I had a good laugh/chat with other members post WOD. The amount of endorphins flowing in the air at our box can be addicting!

How long have you been crossfitting?
I started Crossfit in Houston while I was traveling for work about a year and a half ago. I started at S3 a little over a year ago.

What’s your favorite gymnastic move?
Pull-ups.

What is your least favorite gymnastic move?
Hand stand-I am better at leg stands. My daughter has tried to show me how to do it but I haven’t learned yet.

What is your favorite weightlifting move?
Clean and Jerk-Because I can.

What is your least favorite weightlifting move? 
Snatch-Because I can’t.

What is your favorite metabolic conditioning movement?
Rowing-I have got the technique down and I am pretty consistent with it.

What’s your least favorite metabolic conditioning movement?
Running-Eric, why do we put running in the warm up when there is 2k of running in the WOD?

What is your favorite girl WOD?
Karen-I am pretty good at wall balls.

What is your least favorite girl WOD?
Angie-I picture her looking at me and saying “you puny human, you can’t even lift your own weight!!”.

What is your favorite Hero WOD?
DT-I didn’t like this WOD at first because I wasn’t able to RX. Now I can and I like it.

What is your least favorite Hero WOD?
Forrest-Did this at a different box while traveling. 120 burpees wrapped in 90 T2B over easy 2.4k run, with a drizzle of 60 L-pull-ups.
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

What type of WODs do you prefer?
X amount of rounds for time or EMOM.

THIS WEEKS WORKOUTS:

Monday
Stamina

“Badger”
3 Rounds:
30 Squat Cleans (95/65)
30 Pullups
800 M Run

*In Honor Of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
*40 Minute Cap*
*Purpose: Aerobic Sustainability + Capacity/Muscular Endurance

Tuesday
Speed.Strength

A) Push Jerk 5-5-5
B) 9 Minute AMRAP For Reps:
2 Push Press (135/95)/4 KBS (2.0/1.5)
4 Push Press (135/95)/8 KBS (2.0/1.5)
6 Push Press (135/95)/12 KBS (2.0/1.5)
8 Push Press (135/95)/16 KBS (2.0/1.5)
10 Push Press (135/95)/20 KBS (2.0/1.5)
12 Push Press (135/95)/24 KBS (2.0/1.5)
….. Etc Etc

*Push Press Go Up By 2 Reps, KBS Up By 4 Reps
*Purpose: Explosive Power + Technique/ High Aerobic Power

Wednesday
Strength.Stamina.Speedblog

A) Front Squat 9-9-9
B) For Time:
15 Thruster (115/85)/15 Burpees/ 400 M Run
12 Thruster (115/85)/18 Burpees/ 400 M Run
9 Thruster (115/85)/21 Burpees/ 400 M Run

*Purpose: Strength/Moderate Aerobic Power

Thursday
Speed.Stamina

A) 4 Rounds @ Each Station 1 Minute On/1 Minute Off:
Overhead Squats (95/65)
Double Unders (3 Double Unders= 1 Rep)(Sub= 50 Singles+Max Broad Jumps (6/4’) With Any Remaining Time)
Ab Mat Situps
B) Row For Meters: 30 Seconds On/ 30 Seconds Off For 10 Minutes
-Full Recovery Between A+B-

*Purpose: High Aerobic Intervals

Friday
Strengthklayton

A) Pendlay Rows 9-9-9 (http://www.youtube.com/watch?v=ZlRrIsoDpKg)
*Only Difference From Video Is Make Sure To Control The Weight Down For 2 Seconds On Every Rep)
B) 4 Rounds:
5 Deadlifts (255/165)
10 Toes 2 Bar
C) 4 Rounds:
3 Wall Walks
10 Ring Rows

*No Rest Between B+C*
*RX+= Deadlift (315/205)/Sub 2 Rope Climbs For Ring Rows
*Purpose: Pull/Push/Midline Strength

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

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

28 September 2013

WEEKLY UPDATE: SEPTEMBER 30TH-OCTOBER 6TH

Article Of The Week:
This week there were a couple articles floating around the internet about the negatives of strength and conditioning training specifically within the crossfit sector.  Crossfit Vitality has a great rebuttal to all the fluff floating around:
http://www.crossfitvitality.com/site/blog_post/haters

Video Of The Week:
Creating torque in movement patterns is a great way to ensure correct, stable movement patterns:
http://www.youtube.com/watch?v=mjbvf0P0bas

Nutrition Information Of The Week:
Fat is where its at! Check out this article on why healthy fats are a must:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1017/Why_Fat_Is_GREAT_For_You_Seven_Tips_For_Eating_Fat.aspx

Updates Of The Week:
Crossfit S3 Friendly Competition/Meet + Greet/Cookout(Or Brunch) After Party

Hi To All Crossfit S3 Members!!!! On October 19th @ 9 A.M., The Box Will Have A Friendly Competition For All Crossfit S3 Members With A Meet + Greet/Cookout(Or Brunch) After For All S3 Members+Family Members! There Will Be 2 WOD’s That Everyone Can Participate In And After The 2nd WOD We Will Tally Up The Scores And Have A Final 3rd WOD For The Top 5 Males/Females. 2 Versions Of The WODS Will Be Available: Rx And Scaled. Take A Look At The Workouts Below. Make Sure You Choose The Right Option For You. If The Scaled Version Is Still Too Much Don’t Sweat! We Can Still Make It Happen For EVERYONE! After We Will Have A Great Cool Down With Friends And Family And FOOD!!! If You Plan On Attending There Will Be A Sign Up Sheet At The Box So Please Make Sure You Fill This Out For Head Count Purposes For The After Party And So We Can Coordinate The WOD’s Accordingly. There Will Be No Team WOD This Day Sorry… Sign Up For The Event Instead!

*This Is A Friendly Competition So The Honor Code Will Be In Place. You Will Need To Count Your Own Reps For The Competition. Eric + The Crew Will Be Running The Competition And Still Be Watching To Make Sure Standards Are Still Set In Place. You Will Be Given 2 Warnings If Standards Are Not Meet. If These 2 Warnings Don’t Cause The Standards To Be Meet, The 3rd Time Will Be A 1 Minute Penalty And A 1 Minute Penalty Will Occur For Each Additional Non-Compliant Standard . Also If You Are Not Counting Your Reps Correctly And Are Caught This Will Be An Automatic Penalty. Let’s Keep The Integrity Of S3 High! Thank You All! Hope There Is A Great Turnout As This Should Be A Fun Day!

WOD #1:
200 M Run
20 Deadlifts (225/155)
200 M Run
40 KBS (2.0/1.5)
200 M Run
60 WallBalls (20/14)
200 M Run

Scaled Version:
200 M Run
20 Deadlifts (155/105)
200 M Run
40 KBS (1.5/1.0)
200 M Run
60 WallBalls (20/14)
200 M Run

STANDARDS:
*Deadlift Standards- Full Hip Extension @ The Top Of Each Rep With Shoulders Behind The Bar
*KBS Standards- Full Lockout Of Elbows Over Head/Bottom Of Kettlebell Faces Ceiling
*WallBall Standards- Full Squat Depth/ENTIRE Wallball Must Be Over 9/10 Foot Line

WOD #2:
15-12-9-6-3
Thruster (75/55)
Bar Facing Burpees
Pullups

Scaled Version:
15-12-9-6-3
Thruster (65/45)
Bar Facing Burpees
Pullups (Red Band= Add 2 Minutes To Time/Purple Band= Add 3 Minutes To Time/Green Band=Add 4 Minutes To Time/Blue Band=Add 5 Minutes To Time)

STANDARDS:
*Thruster Standards- Full Squat Depth/Bar Must Be Fully Extended Overhead And In Line With Ears Overhead
*Bar Facing Burpees Standards- Chest Touches Floor Every Rep/Feet Face Bar When Jumping/Both Feet Jump Over Bar At The Same Time
*Pullup Standards- Chin Over The Bar + Full Lock Out For Every Rep

(FINAL) Top 5 Men/Top 5 Women WOD #3:
9 Minute AMRAP:
5 Rounds:
8 Clean + Jerk (135/95)
50 Double Unders
*Max Effort Bar Muscle Ups With Any Remaining Time

(Final) Top 5 Men/Top 5 Women WOD #3:
Scaled Version:
9 Minute AMRAP:
5 Rounds:
8 Clean+Jerk (95/65)
15 Box Over Jumps (20/16)
*Max Effort Burpees With Any Remaining Time

STANDARDS:
*Clean + Jerk Standards- Bar Touches Ground To Shoulder, Shoulder To Overhead For Every Rep/Bar Must Be Fully Extended Overhead And In Line With Ears Overhead
*Double Unders Standards- 2 Full Rotations Of Rope For Each Jump/Failed Jumps Do Not Count Reps
*Bar Muscle Up Standards- Full Lock Out On Dip Portion Of Muscle Ups/ Must Jump Up To Bar
*Box Over Jumps Standards- Jump On Top Off Box Or Clear Box Equal 1 Rep/ Hips Do Not Need To Be Full Extended On Box

S3 Conditioning Classes
Conditioning classes will be held Monday-Friday @ 11 AM next week as usual.  The night conditioning classes will be on Monday and Tuesday night @ 6:30 PM.  If you plan on attending classes please register to ensure best quality workout for the group and so we can guarantee enough space and equipment since we have other classes occuring at the same time.  Thank you for making sure to register for classes.

Goals Board
There is a “goals board” at the gym where we would love to see everyone put up an achievable goal with a time frame.  Be creative and have fun as its always great to help encourage all of our people to a goal they would like to see happen.

Benchmark Boards
The Named Benchmark Boards in the gym have been given a clean slate! With that being said we will start to include some benchmarks in the future into the mix. Only the top 5 male and top 5 females times/scores make the cut and the workouts must be completed RX of course. To have your name include on the board it must be done in presence of one our coaches. These are great workouts to keep track of regardless of where you stand compared to others as when you retest these workouts your goal should be to see how you have progressed against your previous workout.

Spotlight Member Of The Week:
Liz Fleming

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
Almost 2 years ago I decided to compete in figure & model for Musclemania.  I wanted to do something completely out of my comfort zone and ended up training 6 days/week for about 10 months.  I had the WORST trainer.  He prescribed the same workouts every 6 week cycle just in a different order.  By competition time I was completely bored and there was no way I could go back to training by myself in the gym so I started a 6 month intensive personal training certification program to be able to help others.  It did help get my motivation back because our instructor was a former Harlem Globetrotter and had a totally different style of training.  We did a lot of Crossfit style workouts, Olympic lifts, tabata, etc. and we worked out as a group.  After that ended, I started crossfitting and I’ve never looked back!  I still can’t bring myself to workout in a “normal” gym and occasionally have nightmares on being forced to do leg extensions, bicep curls, or lat raises.

What is the best part of S3 and why do you keep coming back?
Absolutely for the programming and the trainers.  I’ve used LOTS of trainers in my time and Eric is by far the best.  I recently moved here from Houston which is where I started crossfitting.  I would’ve been totally lost at my box there if I hadn’t been certified.  They required one intro class before you were thrown in the mix with the others. And it was very rare to find a coach who would correct or help you better your technique…you were just another face in the crowd.  Complete opposite experience at S3!

How long have you been crossfitting? 
About 1 year…at S3 since May.

What’s your favorite gymnastic move?
Pullups/chin-ups…there’s nothing like the feeling of pulling your own body weight up to a bar.

What is your least favorite gymnastic move?
Ring dips because I know they will always be coupled with my other hated move—pushups.

What is your favorite weightlifting move?
Front squats and power cleans. I always feel like a bad ass in the front rack position.

What is your least favorite weightlifting move?  Thrusters…they just suck the life out of you.  Close second is overhead squats/snatch.  I always sigh heavily when I see these.

What is your favorite metabolic conditioning movement?  Box jumps!  I could do these all day long (as long as they’re not burpee box jumps).

What’s your least favorite metabolic conditioning movement?
Burpees…ugh.

What is your favorite girl WOD?
I haven’t done many benchmarks but I think I’d like Helen.

What is your least favorite girl WOD?
Karen for sure.  150 wall balls? No thank you!

What is your favorite Hero WOD?
I haven’t done this one either but The Seven looks fun.

What is your least favorite Hero WOD?
I haven’t tried Griff but running backwards up the hill at S3 doesn’t sound appealing.

What type of WODs do you prefer?
Long chippers.

THIS WEEKS WORKOUTS:

Monday
Strengthroxanne

A) Find 1 Rep Squat Clean Max
B) 3 Rounds:
6 Squat Clean (155/105)
9 Bar Facing Burpees
Then 3 Rounds:
6 Front Squat (155/105)
9 Bar Facing Burpees

*Purpose- Strength/Explosive Power+ Technique/Moderate Aerobic Power
RX+= (185/125)

Tuesday
Speed.Stamina

4 Rounds:
20 Box Over Jumps (24/20′)
200 M Run
-Rest 2 Minutes-
25 KBS (1.5/1.0)
200 M Run
-Rest 2 Minutes-

*Purpose-Aerobic Capacity/High Aerobic Power

Wednesday
Stamina.Strength.SpeedIMG_4922[1]

6 Minute AMRAP:
35 Body Weight Back Squats
Max Effort Burpees With Remaining Time
-Rest 3 Minutes-
6 Minute AMRAP:
800 M Run
Max Effort Ball Slams (30/20) With Remaining Time
-Rest 3 Minutes-
6 Minute AMRAP:
1000 M Row
Max Effort Toes 2 Bar With Remaining Time

*Purpose-Strength/Muscular Endurance/Moderate Aerobic Power

Thursday
Strength.Stamina

A) 5 Rounds:
7 Hang Power Clean (155/105)
5 Push Press or Push Jerk (155/105)
B) 5 Rounds:
10 Handstand Pushups
6 Dead Hang Chinups
-Rest 5 Minutes Between A+B-

*Purpose- Explosive Power+Technique/Strength

Friday
Speed

5 Rounds:
40 Double Unders (Sub=70 Singles+10 Jumping Knee Tucks)
16 WallBalls (20/14)
200 M Row
-Rest 2 Minutes Between Rounds-

*Purpose- Aerobic Capacity+Aerobic Sustainability

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

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

21 September 2013

WEEKLY UPDATE: SEPTEMBER 23RD-SEPTEMBER 29TH

Article Of The Week:
Good read on the purpose of the second pull and a good insight on why use the Olympic lifts (Explosiveness + Power!):
http://library.crossfit.com/free/pdf/41_06_Scoop_Second_Pull.pdf

Video Of The Week:
Good mobility piece on improving wrist flexibility and strength:
http://www.youtube.com/watch?v=iLheJx3Gnsk
Or welcome to surviving a grocery shopping experience:
http://www.huffingtonpost.com/kelly-maclean/surviving-whole-foods_b_3895583.html

Nutrition Information Of The Week:
List of foods high in omega 3 fatty acids aka inflammation go bye bye hopefully:
http://www.realfarmacy.com/32-ways-to-obtain-omega-3-balance/

Update Of The Week:
S3 Conditioning will be held Monday and Tuesday night this upcoming week @ 6:30.  Any feedback on these classes are much appreciated and hope everyone has enjoyed having the option so far.

Spotlight Member Of The Week:
Andrew Staley

IMG_4926[1]

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
I re-dedicated myself to fitness about 4 years ago. The primary motivation was simply to lose weight. I worked out at the Y running on a treadmill and lifting weights. Typical body part training style (Leg day, Upper body day etc). The problem was every month or so just as I was getting into the flow to where I could push myself, I would hurt my back and I would be out of commission for about two weeks. By the time I got going again I was essentially starting over.  I dedicated myself to a Chiro/Rehab program and got my back healthy again. But, during that initial consult appointment I picked up a Men’s Health and read and article about “Real Strength” that reference Mark Rippetoe’s teachings and his program Starting Strength. It was life changing. I began doing his program in conjunction with my back rehab and got very strong very quickly. Prior to this type of training I was like a man firing a bazooka from a canoe. My muscles were powerful but self-destructive. Now I was building “real strength” not “look at me in the mirror” strength. By focusing on the major movements; Squat, Deadlift, Power Clean, Bench and Press; I was strengthening my whole body in unison. However I was not FIT. I had the Strength, but I was missing the Speed and Stamina. Enter CrossfitS3.

Why do I Crossfit? The real answer
Crossfit is for people who are ready to stop going to the gym for everyone else and start going for themselves. It is you vs. the weight, the clock, the voice in the back of your head and your friends. It is about self-improvement for the sake of being better. After spending a month or two in a Crossfit box (presumably working hard) you are almost guaranteed to be in better shape then 95% of the people you know. So why do we keep coming back? Because that doesn’t matter. We want to be better than we were yesterday and I am sorry but past a certain point that is almost impossible to do alone. That is the beauty of Crossfit, it is the most positive form of peer pressure on the planet. If the coach says do it, I do it and I love that freedom.

What is the best part of S3 and why do you keep coming back?
I just sat here for five minutes trying to think of an answer other than “the people” and I just can’t. You guys are what make this place so special. At most “gyms” everyone is in their own little world with their earbuds and notepads. Once you step through that garage door you are part of a team of dedicated people who are all focused on the same thing, conquering the WOD. There is beautiful camaraderie in that and I have yet to meet anyone who did not do their best to include, encourage and motivate me or others. Well I take that back, there was one dude but we kicked his ass out after he bad mouthed Erin. Hit the bricks sucka!

How long have you been Crossfitting?
I began Fathers Day 2012 so a little over a year. The “permission” to spend $100+ a month on a gym was a big decision at that point but my wife could see that me progress begun to plateau and that I was getting bored. Now, I can’t imagine not spending that money. This place is worth every nickel.

Favorite Gymnastic Move?
Pull-Ups. I could not even do one before joining S3. Now, I am fairly proficient. I cap out at about 10-12 linked together but even that is a hell of an accomplishment in my book.

Least Favorite Gymnastic move?
Ring Dips-The smart money would be on Double Unders here since I can not do them but I have to say Ring Dips. DUs are require rhythm which I do not have (ask my wife, I cant even clap while we sing in church) but Ring Dips are mostly strength which I have. However I still need a Red Band and it drives ME CRAZY!!

Favorite Weightlifting Move?
SQUATS – There is no question. They are the most important Strength movement and for some reason I am quite good at them.

Least Favorite Weightlifting move?
Strict Press- It is the most isolation based strength movement we frequently train and because of that it is very hard to improve (increase weight). I push myself hard on strength movements and I really do not enjoy seeing zero growth after an 8 week training cycle.

Favorite Metabolic Conditioning
ROWING- Again this is an easy one for me. I truly love rowing. My aerobic conditioning is pretty solid and I am quick for a sprint but I am a big guy and any sort of distance running (400M+) is a little harder for me because of my size. Rowing makes that a non-issue. I get all my strength without paying a penalty for being big. The great equalizer, I love the rower.

Least Favorite Metabolic Conditioning movement?
Double Unders-See I thought for a second I would not be able to use Double Unders as a hated movement and low and behold, here is the perfect place. Honestly what was I thinking, DUs aren’t a gymnastic move. Nevertheless, I don’t like them.

Favorite Girl WOD
Angie-It is pretty sick and twisted but I love Angie. There is something fantastic about doing 100 Pull-Ups. The other 3 movements are no cake walk but we all know it is about the pull-ups.

Least Favorite Girl WOD?
Eva- The last time we did this I only got 3 rounds plus 1 800M Run in the 45min cap. The WOD calls for 5 Rounds. Bottom line is she kicked my butt. I can do better now but I still don’t know if I can get it done inside of 45min. Eva is one Mean Girl!!

Favorite Hero WOD
Wittman – I love long brutal workouts that don’t involve running. 7 Rounds pretty much guarantees you are working for a long time, plus you get to swing a KB, throw a bar and jump. All stuff you pretty much only do in Crossfit.

Least Favorite Hero WOD
Honestly, I love all of these WODS, even the ones I can’t really do well. I do remember being very unhappy with my performance on DT. The 155 Hang Power Cleans kicked my butt. That being said, I have improved a great deal on that movement and I think it is time for a rematch.

What type of WODs do you prefer?
I like what I call “Gut-Check” WODS. Anything where at some point you start to question if you can finish. For me, the Crossfit experience is about pushing yourself to a point where failure is a distinct possibility. If failure isn’t a possibility, is finishing really success?? I am not referring to a skill you haven’t mastered (or even figured out) or a specific weight to lift. I want to get to that point where most people would just say “Well that is enough I got a great workout” and quit feeling pretty good about their performance. I want to be pushed into that grey area of sanity where it is just you vs the whiteboard. Not finishing is not an option. That being said, these are usually fairly long workouts with moderate to heavy weight.

THIS WEEKS WORKOUTS:

Monday
Speed

Rock And Roll!!!

Rock And Roll!!!

A) Press 5-3-2-1-1
B) 3 Rounds:
15 Power Clean and Jerk (95/65)
300 M Row

*Purpose: Strength/ High Aerobic Power AKA Get This Done Fast

Tuesday
Strength.Stamina

A) Back Squat 5-3-2-1-1
B) 35-25-15
KBS (2.0/1.5)
Wall Balls (20/14)
Toes 2 Bar

*Compare To 7/9/2013
*Purpose: Strength/ Moderate Aerobic Power/ Muscular Endurance

Wednesday
Stamina.Speed.Strength

Look who has double unders :)... about time!

Look who has double unders :)… about time!

A) Power Snatch 3-3-3-3
B) 12 Minute AMRAP:
6 Handstand Pushups
8 Box Jumps (30/24)
10 Hang Power Snatch (95/65)

*Rx+= Hang Squat Snatch (95/65)
*Purpose: Explosive Power + Technique/ Moderate Aerobic Power + Gymnastic Strength

Thursday
Speed.Strength

A) Deadlift 3-3-3 (Drop Bar After Each Rep)
B) 5 Rounds:
5 Deadlifts (275/185)
100 M Run
8 Pullups
100 M Run

*Purpose: Strength/ High Aerobic Power

Friday
Stamina

See Renard!  Your not the only one who gets the wallball ;)

See Renard! Your not the only one who gets the wallball ;)

10 Rounds:
10 Burpees
12 Thrusters (45/33)
25 Double Unders (Sub=50 Singles+5 Broad Jumps)

*Purpose: Aerobic Capacity + Aerobic Sustainability

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

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