23 November 2014

WEEKLY UDATE: NOVEMBER 24TH-NOVEMBER 30TH

Article Of The Week:
Having your damper setting at 10 on the rower ALL the time should not happen and will vary depending on the individual, distance, and other factors:
http://www.tabatatimes.com/shouldnt-set-rower-10/

Video Of The Week:
Follow the link below to learn how to set your pelvis, breath, and brace before lifting:
http://journal.crossfit.com/2012/08/the-crossfit-experience-with-kelly-starrett.tpl

Nutrition Information Of The Week:
How bad do you want to be LEAN?!:
http://www.precisionnutrition.com/cost-of-getting-lean-infographic

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.

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’s and please make sure to register for classes.

Holiday Toy Drive:
A toy donation box is located next to the computer to support The Children’s Home Society of Florida.  These toys will go to the cause of helping children during the Christmas season who have been abused or abandoned.  Over 200 children live at the center and the goal is to provide a gift to every child to open on Christmas morning.  Anything you can donate would be greatly appreciated! Please make sure it is a new toy in a package if you plan on donating. Thank you Gina for setting this up!

Save The Date:
Saturday December 6th, 2014 we will hold our S3 Christmas Party! More details soon!
+
12 Days Of Christmas WOD on Saturday, December 13th with donations going to a local charity

THIS WEEKS WORKOUTS:

Monday
Strength10404513_10205383862939931_7494816295966467370_n

A) Build To A 1 Rep Back Squat Max
B) EMOM For 15 Minutes:
1st- 6-8 Dead Hang Chinups (T2= Ring Rows; 2 Seconds To Lower On Each Ring Row)
2nd- 6-8 Push Press; NO JERKS (AFAP= Choose Weight Appropriately)
3rd- 6-8 Strict Handstand Pushups (Scaled Levels: Kipping HSPU/HSPU Off A Box/TriPod Pushups/Strict Pushups/Yoga Pushups Etc..)
C) For Time:
800 M Run

Tier 3:
A) Back Squat/Box Squat Technique: 3X8-10 Reps; 2 Minutes Rest Between Sets
B) “Same”- Scale Accordingly
C) “Same”

*Purpose- Strength/Muscular Endurance/High Aerobic Power
*Focus- Conclusion Of Our Back Squat Cycle; Quality Of Depth And Movement Before Addition Of Weight/Remember This Number!/Part B Is All About Form And Quality Of Movement; Choose The Appropriate Movement Based On Ability And Weight That Allows You To Do 6-8 Reps Unbroken/800 M Run… Get The Body Going And See What You Got

Tuesday
Speed.Stamina

A) 15 Minute AMRAP:
8 Burpee Box Jumps (Rx=24/20″)(T2=20/16″)
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
200 M Run
-Full Recovery Between A+B-
B) Row Sprints: 5X :30 ON/1 Minute OFF
*For Total Calories

Tier 3:
A) 15 Minute AMRAP:
5 Burpees
7 Box Jumps
9 KBS
200 M Run
B) “Same”

*Purpose- Aerobic Capacity & Aerobic Sustainability/Row Sprints (Anaerobic :))
*Focus- Find A Pace That Keeps You Moving For 15 Minutes/Blast That Rower!

Wednesday
Stamina.Speed.Strength10616009_10205383865299990_36692833796390426_n

A) Deadlift: 4X3-4 Reps (Link All Reps); Try To Increase From Last Week
OR
Clean Complex: 4X 1 Power Clean+1 Squat Clean+4 Front Squats
B) 3 Rounds:
3 Rope Climbs (T2=12 Pullups)
6 Thrusters (Rx=135/95)(T2=95/65)
12 Deadlifts (Rx=135/95)(T2=95/65)
15 Calorie Row

Tier 3:
A) Deadlift: 4X6-8 Reps; Rest 3 Minutes Between Sets
B) 3 Rounds:
6 Ring Rows
9 Wall Balls
12 KB Deadlifts
15 Calorie Row

*Purpose- Strength Or Explosive Power+Strength+Technique/Moderate Aerobic Power
*Focus- For Cleans: Olympic Lifting Positioning/Technique For Clean Positions With Moderate To Heavy Weight; For Deadlifts: Quality Of Movement With Correct Spinal Alignment/For Part B Base Your Barbell Weight Off The Thruster/Deadlifts Are Going To Be Lighter And Should Keep You Moving/Make Sure Not To Rush Them Even Though They Will Be Light/This One Should Be Fun!

Thursday
NO CLASSES-Happy Thanksgiving S3 Members!

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Friday
Speed10425131_10205411066980015_1483542078277904152_n

A) Strict Press: 2X4-5 Reps; 2X3-4 Reps; Try To Increase From Last Week
OR
Snatch/OHS Complex:
B) 21-15-9:
Hang Power Snatch (Rx=95/65)(T2=75/55)
Bar Facing Burpee
C) Hollow Rocks: 5X :20-40 Seconds; Rest 1 Minute

Tier 3:
A) Strict Press: 4X6-8 Reps; Rest 2 Minutes Between Sets
B) 15-12-9-6-3:
DB Hang Power Snatch L
DB Hang Power Snatch R
Burpees
C) Ab Mat Situps: 5X10-12 Reps; Rest 1 Minute

*Purpose- Strength OR Explosive Power+Strength+Technique/High Aerobic Power/Core Endurance
*Focus- Continuation Of Snatch/OHS Cycle Keep Progressing With Your Lifts Or Try To Improve With Press Numbers From Last Week/Choose An Appropriate Weight For Part B As It Should For The Most Part Keep You Moving With Small Breaks On The Barbell/This Should Be A Lung Burner!

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

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

15 November 2014

WEEKLY UPDATE: NOVEMBER 17TH-NOVEMBER 23RD

Article Of The Week:
Avoid these mistakes and be smart with your training:
http://breakingmuscle.com/strength-conditioning/the-5-training-mistakes-you-need-to-avoid-after-35

Video Of The Week:
Who doesn’t love a good hip opening pre-workout mobility exercise for better squats?:
https://www.youtube.com/watch?v=JBHzXF-mVjY

Nutrition Information Of The Week:
Quick and easy nutrition guide with options based on your fitness goals:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1247/The_Quick_Easy_Guide_to_Workout_Nutrition_Dont_Let.aspx

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.

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’s and please make sure to register for classes.

Save The Date:
Saturday December 6th, 2014 we will hold our S3 Christmas Party! More details soon!
+
12 Days Of Christmas WOD on an upcoming Saturday in December with donations going to a local charity

THIS WEEKS WORKOUTS

Monday
Speed10418846_10205338410203641_1144842706611811401_n

A) Back Squat:
3 Sets Of 2 Reps @ 90% 1 RM
2 Sets Of 2 Reps @ 95% 1RM
*Warm Up/Build Up Properly
B) 5 Minute AMRAP For Max Reps:
400 M Run
30 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
Max Effort Burpees With Remaining Time
-Rest 3 Minutes-
“Repeat”
*Score= Total Burpees

Tier 3:
A) Back Squat/Box Squat Technique: 3X8-10 Reps
B) “Same”-Scale Accordingly

*Purpose- Strength/High Aerobic Power Intervals
*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/Keep Intensity High For Part B! 5 Minutes Will Go Fast/Do Not Redline On The 400/Burpees Got To Love Them

Tuesday
Stamina.Strength

A) 3 Rounds:
100 M OH Plate Walk (Rx=45/25)(T2=35/25)
15 Toes 2 Bar (T2=K2E)
15 Push Ups (T2=Yoga Pushups)
-Rest 3 Minutes Between A+B-
B) 3 Rounds:
100 M KB Farmers Walk Left (Rx=1.5/1.0)(T2=1.25/.75)
100 M KB Farmers Walk Right (Rx=1.5/1.0)(T2=1.25/.75)
15 KB Hang Power Snatch Right (Rx=1.5/1.0)(T2=1.25/.75)
15 KB Hang Power Snatch Left (Rx=1.5/1.0)(T2=1.25/.75)

Tier 3:

A) 3 Rounds:
100 M OH Plate Walk
10 Knees As High As Possible
10 Cage Assisted Push Ups
-Rest 3 Minutes Between A+B-
B) 3 Rounds:
100 M KB Farmers Walk Left
100 M KB Farmers Walk Right
10 DB Hang Power Snatch Right
10 DB Hang Power Snatch Left

*Purpose- Muscular Endurance/Strength
*Focus- Not A Lung Burner; Muscular Strength/Endurance WOD So Good Movement Is Priority Today

Wednesday
Strength.Speed.Stamina10471271_10205338411803681_8897515118305484226_n

A) Deadlift: 4X3-4 Reps (Link All Reps)
OR
Clean Complex: 4X 1 High Hang Clean+1 Power Clean+2 Squat Cleans+2 Front Squats
B) “DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Shoulder To Overhead (155/105)

Tier 3:
A) Deadlift: 4X6-8 Reps
B) 4 Rounds:
200 M Row
10 Deadlifts
8 Hang Power Clean
6 S20

*Purpose- Strength Or Explosive Power+Strength+Technique/ATP-CP
*Focus-  For Cleans: Olympic Lifting Positioning/Technique For Clean Positions With Moderate To Heavy Weight; For Deadlifts: Quality Of Movement With Correct Spinal Alignment/For Part B Base Your Barbell Weight Off  Your Weaker Movement (Hang Power Clean Or Shoulder 2 Overhead)/Deadlifts Are Going To Be The Easiest Lift So Don’t Sweat It If It Feels Light/Make Sure To Not Rush And Have Quality Barbell Movements On This One

Thursday
Speed.Strength

A) Strict Press: 2X4-5 Reps; 2X3-4 Reps
OR
Find 3RM Power Snatch + Find 8 Rep OHS Max

*Find Both Separate
B) For Time:
12 Calorie Row/12 Thrusters (Rx=115/75)(T2=95/65)
10 Calorie Row/10 Thrusters (Rx=115/75)(T2=95/65)
8 Calorie Row/8 Thrusters (Rx=115/75)(T2=95/65)
6 Calorie Row/6 Thrusters (Rx=115/75)(T2=95/65)

Tier 3:
A) Strict Press: 3×6-8 Reps
B) For Time:
15-12-9-6-3
Calorie Row
Wall Balls

*Purpose- Strength OR Explosive Power+Strength+Technique/High Aerobic Power/Muscular Endurance
*Focus- Continuation Of Snatch/OHS Cycle Keep Progressing With Your Lifts Or Try To Improve With Press Numbers From Last Week; Short, Fast High Intensity For Part B; Select Thruster Weight That Allows To Go Close To Unbroken Or 1 Break Only Per Segment; Do NOT Get Anaerobic On First Row Or You Will Pay For It

Friday
Stamina10352291_10205357403558463_1545424955851409531_n

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) 20 Minute AMRAP:
5 Pullups
10 Wall Balls (Rx=20/14)(T2=14/10)
20 Double Unders (T2=60 Singles)
100 M Run

Tier 3:
A) “Same”
B) 20 Minute AMRAP:
8 Ring Rows
8 Air Squats
50 Singles
100 M Run

*Purpose- Skill/Aerobic Capacity+Aerobic Sustainability
*Focus- Try To Find A Consistent Pace And Do Not Redline Too Soon; Short Rests If Needed; Stay In Constant Motion Or Recollect On Transitions

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 November 2014

WEEKLY UPDATE: NOVEMBER 10TH-NOVEMBER 16TH

Article Of The Week:
Voodoo flossing/compression wrapping and what it can do for your body:
http://www.t-nation.com/training/2-minute-injury-fix

Video Of The Week:
Grab you lacrosse ball and lets get to work:
http://www.mobilitywod.com/2011/04/episode-212-pain-ball-calling-all-shoulder/

Nutrition Information Of The Week:
Another great article with more tips on how to optimize your nutrition:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1250/40_Easy_Steps_to_Optimizing_Your_Nutrition_Trainin.aspx

Performance Challenge Update:
All tallies and totals are in and here are the top 3 point earners are below:
1st- Michael Fox
2nd- Emily McAllister
3rd- David Steffen

-The average time went down from 10:23 to 9:22
-The median time went down from 10:14 to 9:26
-96% of people who participated in the Post WOD improved there time
-If you would like to see where you landed please talk with Eric at the gym for details
Congratulations to EVERYONE who was involved as many have seen tremendous results. Keep with it!!!

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.

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’s and please make sure to register for classes.

Save The Date:
Saturday December 6th, 2014 we will hold our S3 Christmas Party! More details soon!

THIS WEEKS WORKOUTS

Monday
Stamina1511161_10205296295630803_2473973143867050692_n

A) Back Squat:
1 Set Of 3-4 Reps @ 85% Of 1 RM
2 Sets Of 2-3 Reps @ 90% 1 RM
1 Set Of 2 Reps @ 95% 1RM
B) 4 Rounds:
50 Double Unders (T2=75 Singles+15 Lateral BB Hops)
200 M Run
15 Calorie Row
12 Push Press (Rx=95/65)(T2=75/55)

Tier 3:
A) Back Squat/Box Squat Technique: 3X8-10 Reps
B) 5 Rounds:
100 Singles
20 Calorie Row
10 DB Push Press

*Purpose: Strength/Aerobic Capacity+Aerobic Sustainability
*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/; Try To Find A Consistent Pace And Do Not Redline Too Soon; Weight For Push Press Should Be Unbroken Or 1 Stop Only Per Round

Tuesday
Speed.Strength

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) 8 Minute AMRAP:
3 Hand Release Burpees
3 KBS (RX=2.0/1.5)(T2=1.5/1.0)
6/6,9/9, So On An So On For 9 Minutes
*Compare To 2/16/13
C) 5 Minute Cool Down Jog Or Row

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

*Purpose: High Aerobic Power
*Focus: Use A Heavy KB For You Today And Make Sure NOT To Birdfeed KBS/Reps Go Up By 3 On Each Movement So This Will Get Harder As WOD Goes On/Only 8 Minutes So Not A Ton Of Breaks/Repeat See If You Can Beat Previous Total

Wednesday
Stamina.Speed.Strength10678848_10205296295390797_7093714723191826705_n

A) Deadlift 4X4-5 Reps (Link All Reps); Try To Increase From Last Week
OR
Find 3 Rep Squat Clean Max
B) For Time:
10 Thrusters (Rx=135/95)(T2=95/65)
20 Hang Power Clean (Rx=135/95)(T2=95/65)
30 Deadlifts (Rx=135/95)(T2=95/65)
40 Calorie Row

Tier 3:
A) Deadlift: 3X6-8 Reps
B) 3 Rounds:
6 Thrusters
8 Hang Power Cleans
10 Deadlifts
12 Calorie Row

*Purpose: Strength Or Explosive Power+Strength+Technique/Moderate Aerobic Power
*Focus:  For Cleans: Olympic Lifting Positioning/Technique For Clean Positions With Moderate To Heavy Weight; For Deadlifts: Quality Of Movement With Correct Spinal Alignment/For Part B Base Your Barbell Weight Off Your Thruster (Should Be Challenging To Do All 10 Unbroken Or Broken Up If Necessary)/Make Sure To Not Rush And Have Quality Barbell Movements On This One

Thursday
Speed.Stamina

“Kelly”
5 Rounds:
400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
*T2 Version= 3 Rounds
*35 Minute Time Cap

Tier 3:
6 Rounds:
200 M Run
12 Box Jumps
12 Wall Balls

*Purpose: Aerobic Capacity+Aerobic Sustainability
*Focus: Longer WOD So Find A Consistent Pace/Make Sure You Have The Right Depth On WallBalls/Scale Down To 3 Rounds If Necessary; Workout Has A Ton Of Reps

Friday
Strength10635942_10205296295070789_7417176987056748345_n

A) Strict Press:5X5; Try To Increase From Last Week
OR
Snatch/OHS Complex:
4 Sets Of 2 Power Snatch+3 OHS
B) 5 Rounds:
10 CTB Pullups (T2=Pullups)
10 HSPU (T2=Strict Pushups)
C) Accumulate 2 Minute Plank Hold/2 Minute Side Plank Left/2 Minute Side Plank Right

Tier 3:
A) Strict Press: 5×5
B) 5 Rounds:
10 Ring Rows
10 Yoga Pushups
C) “Same”

*Purpose: Strength OR Explosive Power+Strength+Technique/Upper Body Strength/Muscular Endurance/Core
*Focus: Continuation Of Snatch/OHS Cycle Keep Progressing With Your Lifts Or Try To Improve With Press Numbers From Last Week/Part B Is Not A Lung Burner; Muscular Strength/Endurance WOD So Good Movement Is Priority Today/Choose Movements Appropriate To Skill Level

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

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

2 November 2014

WEEKLY UPDATE: NOVEMBER 3RD-NOVEMBER 9TH

Article Of The Week:
Simple list of tips to improve training:
http://articles.elitefts.com/training-articles/ten-simple-tips-to-get-bigger-stronger-leaner-and-smarter/

Video Of The Week:
Tight heel cords can affect running, jumping, squatting… well you name it! Make sure you unglue your tight heel cords!:
http://www.mobilitywod.com/2011/12/episode-350-tack-and-floss-heel-cord-edition/

Nutrition Information Of The Week:
25 Fat Loss Nutrition Tips:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/2299/Top-25-Fat-Loss-Nutrition-Tips.aspx

Challenge Update:
Over 95%of people who completed there Post WOD beat there previous time! Awesome job everyone! Over the course of the past month many of you had made decisions and sacrifices with your food choices, use of time, workouts, and much more. The S3 Team just wanted to say how proud we are of all of you who committed themselves this past month.

Prizes will be in the mix for 1st, 2nd, 3rd Place finishers:
1st- 3 Month Free Membership
2nd- $100 Hylete Gift Card
3rd- Bag Of SFH Protein OR 1 Container Of Fish Oil

Stayed tuned for the top 3 announcement

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.

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’s and please make sure to register for classes.

Save The Date:
Saturday December 6th, 2014 we will hold our S3 Christmas Party! More details soon!

THIS WEEKS WORKOUTS:

Monday10690023_10205260926546598_3902603538572373422_n (2)
Strength

A) Back Squat: 4X2-3 Reps @ 90%
B) Build To A 1 Rep Max Power Clean In 15 Minutes
C) For Time:
75 KBS (Rx=2.0/1.5)(T2=1.5/1.0)

Tier 3:
A) Back Squat/Box Squat Technique: 3×8-10 Reps
B) Hang Power Clean: 5X5
C) “Same”-Scale Accordingly

*Purpose- Strength/Explosive Power+Strength/Hip+Knee Hinge
*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/; Short, Quick Heavy KB Workout.. Keep Intensity High On This One!

Tuesday
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) 10 Minutes AMRAP:
40 Double Unders (T2=120 Singles)
10 Burpees
200 M Row
-Rest 5 Minutes-
C) 10 Minute AMRAP:
15 Weighted Ab Mat Situps (Rx=45/25)(T2=35/15)
15 Wall Balls (Rx=20/14)(T2=14/10)
200 M Run

Tier 3:
A) “Same”
B) 10 Minute AMRAP:
60 Singles
8 Burpees
200 M Row
-Rest 5 Minutes-
C) 10 Minute AMRAP:
10 Ab Mat Situps
10 Wall Balls
200 M Run

*Purpose- Moderate Aerobic Power/Intervals/Recovery
*Focus- Good Movement Day/Try To Stay In Constant Motion At A High, Maintainable Pace For Part B+C

Wednesday10406907_10205260926146588_1619603178493291113_n
Stamina.Speed.Strength

A) Deadlift: 4X4-5 Reps (Link All Reps)
OR
Clean Complex: 1 Power Clean+2 Squat Clean+3 Front Squat
B) 21-15-9:
Calorie Row
Pullups
Box Jumps (Rx=24/20)(T2=20/16)

Tier 3:
A) Deadlift: 3X8-10 Reps
B) “Same”-Scale Accordingly

*Purpose- Strength Or Explosive Power,Strength,Technique/High Aerobic Power
*Focus- For Cleans: Olympic Lifting Positioning/Technique For Clean Positions With Moderate To Heavy Weight; For Deadlifts: Quality Of Movement With Correct Spinal Alignment/21-15-9 Says It All; Classic Cxfit Layout; Go After It!

Thursday
Strength.Stamina

A) Strict Press: 5X5
OR
Power Snatch/OHS Complex: 1 High Hang Snatch+2 Power Snatch+2 OHS
B) 12 Minute AMRAP:
2 Wall Walks
2 Rope Climbs (T2=8 Ring Rows)
8 Ring Dips
*Compare To 7/24/2014

Tier 3:
A) Strict Press: 3X6-8 Reps
B) 12 Minute AMRAP:
6 Inch Worms
8 Ring Rows
10 DB Hang Power Snatch L
10 DB Hang Power Snatch R

*Purpose- Strength Or Explosive Power,Strength,Technique/Muscular Endurance
*Focus- Continuation Of Snatch/OHS Cycle Keep Progressing With Your Lifts Or Begin Charting New Press Numbers/Part B Is A Repeat WOD Meaning Compare To Last Time/Good Movement Is Priority Today/Not A Lung Burner But Muscular Endurance Tester/Choose Movements Appropriate To Skill Level

Friday
Speed20140221_174822 (2)

A) 3 Rounds: AFAP
10 Deadlifts (Rx=185/125)(T2=155/105)
15 Lateral Burpees
-Rest 4 Minutes-
B) 3 Rounds: AFAP
10 Front Squats (Rx=135/95)(T2=95/65)
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
-Rest 4 Minutes-
C) 3 Rounds: AFAP
12 Toes 2 Bar (T2=K2E)
200 M Run

Tier 3:
A) For Time:
40 Burpees
-Rest 4 Minutes-
B) 3 Rounds:
10 KB Goblet Squats
15 KBS
-Rest 4 Minutes-
C) 3 Rounds:
15 Ab Mat Situp
200 M Run

*Purpose- High Aerobic Power
*Focus- 3 Short Fast, High Powered Workouts/Choose A Weight Appropriate To Allow You To Move Quickly Without Flailing Your Body Around All Over The Place/Push Each Segment

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 October 2014

WEEKLY UPDATE: OCTOBER 27TH-NOVEMBER 2ND

Article Of The Week:
Tips to improve the dreaded wall ball; read up if this is a challenge movement for you:
https://wodplanet.com/5-secrets-to-success-for-wall-balls/

Video Of The Week:
Upper body mobility checklist:
https://www.youtube.com/watch?v=RQ9Z4PX_hF8

Nutrition Information Of The Week:
Stubborn body fat?? Training, nutritional, and general tips to help reduce unwanted body fat:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/1250/Top-Thirty-Tips-to-Lose-Belly-Fat.aspx

Post Performance Challenge WOD: 
Reminder that the Post-WOD for The 28 Day Challenge will take place Saturday November 1st @ 10:30 AM Or Sunday November 2nd @ 11/11:30/12. Sign up sheet for selecting a heat will be posted by the office
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

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.

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’s and please make sure to register for classes.

Save The Date:
Saturday December 6th, 2014 we will hold our S3 Christmas Party! More details soon!

THIS WEEKS WORKOUTS:

1012654_10205179442669552_3298969174225012971_n (2)

105 Weighted!

Monday
Speed

A) Back Squat:
1 Set Of 4-5 Reps @ 80%
1 Set Of 3-4 Reps @ 85%
2 Sets Of 2-3 Reps @ 90%
B) 4 Rounds:
15 Wall Balls (Rx=20/14)(T2=14/10)
300 M Row

Tier 3:
A) Back Squat/Box Squat Technique: 3X8-10 Reps
B) 5 Rounds:
10 Wall Balls
200 M Row

*Purpose: Strength/High Aerobic Power
*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/Fastest Workout Of Week; Make Each Wall Ball Money and Keep The Intensity High!

Tuesday
Strength.Stamina

A) Build To A 1 Rep Push Press Max
B) EMOM For 16 Minutes:
1st- 8-12 Ring Pushups
2nd- 8-12 CTB Pullups (T2=Pullups)
3rd- 8-12 V-Ups
4th- 2-3 Wall Walks

Tier 3:
A) Build To A 5 Rep Push Press Max
B) EMOM For 16 Minutes:
1st: 6-8 Yoga Pushups
2nd: 6-8 Ring Rows; 2 Seconds To Lower
3rd: 10-12 Ab Mat Situps
4th: 5-6 Inchworms

*Purpose: Explosive Power+Strength/Muscular Endurance
*Focus: Comparing 1 Rep Max To Previous Attempt/Quality Of Movement Priority Today On Part B; Not A Lung Burner

Wednesday
Stamina.Strength.Speed

Good luck in Idaho Tonya!

Good luck in Idaho Tonya!

A) Deadlift: 4X5-6 Reps (Link All Reps); Try To Increase From Last Week
OR
4 Sets Of The Following Lifting Complex: 1 Power Clean+1 Squat Clean+2 Front Squat
B) 4 Rounds:
6 Hang Power Cleans (Rx=155/105)(T2=95/65)
12 Box Jumps (Rx=24/20)(T2=20/16)
200 M Run

Tier 3:
A) Deadlift: 3X6-8 Reps
B) “Same”- Scale Accordingly

*Purpose: Strength OR Explosive Power+Technique+Strength/Moderate Aerobic Power
*Focus: For Cleans- Olympic Lifting Positioning/Technique For Clean Positions With Moderate To Heavy Weight; For Deadlifts-Quality Of Movement With Correct Spinal Alignment/Part B Should Be Around 60-65% Of 1 RM On Hang Power Cleans; Don’t Redline Too Soon, Find A 85% Pace And Keep With It

Thursday
Strength.Speed

A) 3 Rounds:
7 Power Snatch (Rx=135/95)(T2=95/65)
7 Overhead Squats (Rx=135/95)(T2=95/65)
14 Bar Facing Burpees
-Rest 2 Minutes After Each Round-
B) 3 Rounds:
20 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
20 Calorie Row
-Rest 2 Minutes After Each Round-

Tier 3:
A) 3 Rounds:
7 DB Hang Power Snatch L
7 DB Hang Power Snatch R
7 DB Goblet Squats
14 Burpees
-Rest 2 Minutes After Each Round-
B) 3 Rounds:
20 KBS
20 Calorie Row
-Rest 2 Minutes After Each Round-

*Purpose: Strength/High Aerobic Power Intervals
*Focus: Short, Fast Quick Rounds! Plenty Of Rest Involved Today So Make Sure To Go After Each Round 95-100%/Select A Weight On The Barbell Movements That Is Challenging But Allows You To Also Move Fluidly And Efficiently

10387601_766785433386545_6982562191838776766_n (2)

Lunges.. YAY!

Friday
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) 22 Minute AMRAP:
11 Front Rack Lunges Per Leg (Rx=95/65)(T2=75/55)
22 Ab Mat Situps
400 M Run

Tier 3:
A) “Same”
B) 22 Minute AMRAP:
11 DB Walking Lunges Per Leg
22 Ab Mat Situps
400 M Run

*Purpose: Aerobic Capacity+Sustainability/Muscular Endurance
*Focus: Find A Pace, 22 Minutes Is A Long Time! For Front Rack Lunges Try To Select A Weight That Will Keep You Moving

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

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

19 October 2014

WEEKLY UPDATE: OCTOBER 20TH-OCTOBER 26TH

Article Of The Week:
Undo the damage of sitting:
http://www.artofmanliness.com/2014/08/05/undo-the-damage-of-sitting/

Video Of The Week:
Lower body mobility hit list:
https://www.youtube.com/watch?v=Yl53kPn_YXU

Nutrition Information Of The Week: 
Quick and easy guide to workout nutrition:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1247/The_Quick_&_Easy_Guide_to_Workout_Nutrition_Don%E2%80%99t_Let_Your_Hard_Work_Go_To_Waste.aspx

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.

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’s and please make sure to register for classes.

Save The Date:
Saturday December 6th, 2014 we will hold our S3 Christmas Party! More details soon!

THIS WEEKS WORKOUTS:

Monday10376736_764473280284427_2172818122182388486_n
Stamina

A) Back Squat:
1 Set @ 75%: 6-8 Reps
1 Set @ 80%: 5-6 Reps
2 Sets @ 85%: 3-4 Reps
B) 20 Minute AMRAP:
20 KBS (Rx=1.5/1.0)(T2=1.25/.75)
15 Burpees
400 M Run

Tier 3:
A) Back Squat: 3X8-10 Reps
B) 20 Minute AMRAP:
10 KBS
6 Burpees
200 M Run

*Purpose- Strength/Aerobic Capacity/Aerobic Sustainability
*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

Tuesday
Strength.Speed

A1) Push Press: 4X2-3 Reps
-Rest 1 Minute-
A2) RX= Find 1 Rep Weighted Deadhang Pullups
T2= Ring Rows 4X4-5 Reps; 3 Seconds To Lower Each Rep
*If In Between RX and T2, Complete 4 Sets Of Max Effort Dead Hang Pullups
*Keep Getting Lower*
-Rest 2 Minutes-
B) 12-10-8-6-4-2
S20 (Rx=135/95)(T2=95/65)
Box Jumps (30/24)(24/20)

Tier 3:
A1) Push Press: 4X5-6 Reps
-Rest 1 Minute-
A2) Ring Rows: 4X6-8 Reps; 2 Seconds To Lower Each Rep
B) “Same”- Scale Accordingly

*Purpose- Strength(Push/Pull)/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/For Some Find A 1 Rep Max On Weighted Pullup/Go After This One Today! Shortest And Fastest Workout Of Week

Wednesday10155961_763627400369015_297466675494033741_n
Speed.Strength.Stamina
A) Deadlift: 4X5-6 Reps (Link Reps)
OR
4 Sets Of The Following Lifting Complex: 1 Hang Power Clean/2 Power Clean/1 Squat Clean
B) For Time:
40 Ball Slams (Rx=30/20)(T2=20/15)/800 M Run
30 Ball Slams/600 M Run
20 Ball Slams/400 M Run
10 Ball Slams/200 M Run

Tier 3:
A) Deadlift: 4X6-8 Reps
B) 3 Rounds:
20 Ball Slams
400 M Run

*Purpose- Strength Or Explosive Power/Technique; Moderate Aerobic Power/Muscular Endurance
*Focus-For Cleans: Olympic Lifting Positioning/Technique For Clean Positions With Moderate To Heavy Weight; For Deadlifts: Quality Of Movement With Correct Spinal Alignment/Part B: Find A 85% Pace And Try To Stay In Constant Motion If Possible; Small Breaks If Needed

 Thursday
Stamina.Speed

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) 2 Rounds:
1 Minute Max Effort OHS (RX=115/75)(T2=75/55)
1 Minute Max Effort: Hang Power Snatch (RX=115/75)(T2=75/55)
2 Minute Max Effort: Calorie Row
2 Minute Max Effort: Double Unders (3 Double Unders=1 Rep)(T2=90 Singles+ME Broad Jumps (6/4) With Remaining Time)
-Rest 2 Minutes Between Rounds-
*Rotate Movements

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

*Purpose- Skill Work/Aerobic Power
*Focus- Quality Of Movement On Barbell Movements; If These Movements Are Challenging Work On Quality Of Reps Not Quantity/Try To Push The Row And Double Unders Each Round

Friday10702003_764473510284404_1124973045028082781_n
Strength

A) EMOM For 8 Minutes: 2 Front Squats
*Take 10 Minutes To Build To A Challenging, Doable Weight (75-80% 1RM)
B1) DB RFE Split Squats: 3 Sets X 6-8 Reps Per Leg
-Rest 1 Minute-
B2) Single Arm KB Or DB Strict Press: 3 Sets X 5-6 Reps Per Arm
-Rest 2 Minutes-
C) Accumulate 5 Minutes Of Plank Holding

Tier 3:
A) EMOM For 8 Minutes: 3-4 Front Squats
*Take 10 Minutes To Build To A Challenging, Doable Weight
B1) DB Walking Lunges: 3 Sets X 8-10 Reps Per Leg
-Rest 1 Minute-
B2) Single Arm DB Strict Press: 3 Sets X 8-10 Reps Per Arm
-Rest 2 Minutes-
C) Accumulate 2-4 Minutes Of Plank Holding

*Purpose- Strength/Core Work
*Focus- Build Quickly To A Challenging Weight/Focus On Form For Each Rep/Continue To Improve On Single Sided Movements

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 October 2014

WEEKLY UPDATE: OCTOBER 13TH-OCTOBER 19TH

Article Of The Week:
Explanation of myofascial anatomy and how some basic understanding of the subject can help athletes take their health into their own hands and drastically improve their performance:
http://www.tabatatimes.com/myofascial-anatomy-i/

Video Of The Week:
How to master the mechanics of the standard push up:
https://www.youtube.com/watch?v=1h2TUz2eod4

Nutrition Information Of The Week: 
Read up on how to increase insulin sensitivity and the benefits of getting out of an insulin resistant state:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/2296/Lose-Fat-Build-Muscle-By-Choosing-Foods-That-Modulate-Insulin.aspx

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.

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’s and please make sure to register for classes.

Save The Date:
Saturday December 6th, 2014 we will hold our S3 Christmas Party! More details soon!

THIS WEEKS WORKOUTS:

Monday
Strength 1012749_10205083671675337_7758684392667466659_n

A) Back Squats: 2 Sets @ 75% 6-8 Reps/2 Sets @ 80% 5-6 Reps
B) 5 Rounds:
7 Deadlifts (Rx=185/125)(T2=135/95)
5 Hang Power Cleans (Rx=185/125)(T2=135/95)
3 Front Squats (Rx=185/125)(T2=135/95)

Tier 3:
A) Back Squat/Box Squat Technique: 3X8-10 Reps
B) 5 Rounds:
8 Deadlifts
8 Med Ball Cleans
200 M Row

*Purpose: Strength/ATP-CP
*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/For Part B This Geared Towards A Lifting WOD NOT A Lung Burner; Keep This In Mind When Performing WOD; It Will Be Okay To Take Breaks; Do Not Sacrifice Form/If Not Applying RX, Weight Should Be 60-65% Of 1 RM For Weakest Movement For New People And 70-75% Of 1 RM For More Experienced

Tuesday
Speed.Stamina

A1) Push Press: 3X3-4 Reps
-Rest 1 Minute-
A2) Weighted Deadhang Pullups: 3X3-4 Reps; T2= Ring Rows 3X5-6 Reps; 3 Seconds To Lower Each Rep
*Make Sure You Are Getting Lower Each Week On These Ring Rows*
-Rest 2 Minutes-
*Increase Weight From Last Week 5-10 Lbs.
B) 15 Minute AMRAP:
30 Double Unders (T2=90 Singles)
10 Lateral Burpees
10 S20 (Rx=95/65)(T2=75/55)
10 Toes 2 Bar (T2=K2E)

Tier 3:
A1) Push Press: 3X6-8 Reps
-Rest 1 Minute-
A2) Ring Rows: 3X6-8 Reps; 3 Seconds To Lower Every Rep
-Rest 2 Minutes-
B) 15 Minute AMRAP:
50 Singles
10 Burpees
10 DB Push Press
10 Ab Mat Situps

*Purpose: Strength (Push/Pull)/Moderate 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; Find A Good Pace And Stick With It For Part B; S20 Weight Should Be Moderate To Light; 1 Break Tops Per Set Of 10

Wednesday
Stamina.Speed.Strength10670050_10205083671915343_1578571081153566545_n

A) 4 Sets Of Following Complex: 2 Power Cleans+2 Above Knee Hang Power Clean
B) 21-18-15-12-9-6-3:
KBS (Rx=2.0/1.5)(T2=1.5/1.25)
Calorie Row

Tier 3:
A) 4 Sets Of The Following Complex: 3 High Hang Power Cleans+2 Above Knee Hang Power Cleans
B) “Same”-Scale Accordingly

*Purpose: Explosive Power+Strength+Technique/Hinging Strength/Moderate Aerobic Power
*Focus: Olympic Lifting Positioning/Technique For Clean Positions With Moderate To Heavy Weight/Push A Heavy KB Today; Better To Push A Heavier Weight Then To Go Lighter And Get Overhead; This Will Be A Gasser!

Thursday
Stamina.Strength

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) EMOM For 20 Minutes:
1st: 2 High Hang Power Snatch + 3 Power Snatch
2nd: 5-6 OHS
3rd- 6-8 HSPU (T2=2 Wall Walks+5 Pushups)
4th- 6-8 CTB Pullups (T2=Pullups)
*Pick A Challenging But Doable Weight With Flawless Form On Barbell; Same Weight For All Barbell Movements

Tier 3:
EMOM For 20 Minutes:
1st: 5-6 DB Hang Power Snatch R+ 5-6 DB Hang Power Snatch L
2nd: 6-8 KB Goblet Squats
3rd: 6-8 Yoga Push Ups
4th: 6-8 Ring Rows

*Purpose: Explosive Power+Strength+Technique/Muscular Endurance
*Focus: Quality Of Movement Priority Today! Not A Lung Burner/Weight Should Be Around 70-75% Of 1 RM For Barbell Movements

Friday
Speed1898133_10205083671355329_6589147391631573906_n

A1) DB RFE Split Squats: 3 Sets X 8-10 Reps Per Leg
-Rest 1 Minute-
A2) Single Arm KB Or DB Strict Press: 3 Sets X 6-8 Reps Per Arm
-Rest 2 Minutes-
*Try To Increase From Last Week*
B) 3 Rounds:
400 M Run
10 Thrusters (Rx=95/65)(T2=75/55)
10 Burpee Box Jumps (Rx=24/20)(T2=20/16)

Tier 3:
A1) DB Walking Lunges: 3 Sets X 10-12 Reps Per Leg
-Rest 1 Minute-
A2) Single Arm DB Strict Press: 3 Sets X 8-10 Reps Per Arm
-Rest 2 Minutes-
B) 3 Rounds:
400 M Run
10 Wall Balls
8 Box Jumps
6 Burpees

*Purpose: Single Side Strength/High Aerobic Power
*Focus: Focus On Form/Stability For Single Sided Movements/Good Lung Burner; Make Sure You Have High Elbows, Good Hip Pop, Breathing Properly On Thrusters/ Weight Should Be Unbroken Every Round Or 1 Drop Only Per Set

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

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

5 October 2014

WEEKLY UPDATE: OCTOBER 6TH-OCTOBER 12TH

Article Of The Week:
A key foundation into any athletics, training, sport, etc is correct movement patterns. Proper movement is the cornerstone to progress towards any goals (gaining strength, improved running or rowing, gain in cardiovascular fitness, efficiency in Olympic lifting movements, etc). Be aware of your movements and move with a purpose; don’t move just to move your body will thank you:
http://breakingmuscle.com/strength-conditioning/3-reasons-you-aren-t-getting-any-stronger

Video Of The Week:
Mobility video of the week! Very easy way to loosen up those tight posterior muscle tissues of the shoulder:
https://www.youtube.com/watch?v=GH0Ip8-Dkn0

Nutrition Information Of The Week: 
Great article especially for all those who had questions about carbohydrate intake, timing, tips, etc:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/2274/Five-Tips-for-Optimal-Carb-Intake-When-Trying-to-Lose-Fat.aspx

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.

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’s and please make sure to register for classes.

THIS WEEKS WORKOUTS

Monday
Speed1013992_10205032228349286_2047509344484366166_n

A) Back Squats: 1 Set @ 70%/1 Set @ 75%/ 1 Set @ 80%- All Sets 6-8 Reps
B) “Annie”
50-40-30-20-10
Double Unders (T2=150-120-90-60-30 Singles)
Ab Mat Situps (T2=30-25-20-15-10)

Tier 3:
A) Back Squat/Box Squat Technique: 3X8-10 Reps
B) 5 Rounds:
50 Singles
12 Ab Mat Situps

*Purpose- Strength/High Aerobic Power/Core 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/Benchmark Girl WOD Track It Down And Compare Against Previous Time

Tuesday
Strength.Stamina

A1) Push Press: 3X3-4 Reps
-Rest 1 Minute-
A2) Weighted Deadhang Pullups: 3X3-4 Reps; T2= Ring Rows 3X5-6 Reps; 3 Seconds To Lower Each Rep
-Rest 2 Minutes-
B) 3 Rounds:
25 KBS (Rx=1.5/1.0)(T2=1.25/.75)
15 Ring Pushups (T2=Hand Release Pushups)
3 Rope Climbs (T2=15 Jumping Pullups)

Tier 3:
A1) Push Press: 3X6-8 Reps
-Rest 1 Minute-
A2) Ring Rows: 3X8-10; 2 Seconds To Lower Each Rep
-Rest 2 Minutes-
B) 6 Rounds:
10 KBS
5 Jumping Pullups
5 Yoga Pushups

*Purpose- Strength/Moderate Aerobic Power/Muscular Endurance (Upper)
*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; Good Pace On KBS And Focus On Quality Of Movement For Pushups

Wednesday
Stamina.Speed.Strength10712845_10205032227989277_3362407785423525856_n

A) 4 Sets Of Following Complex:
1 High Hang Power Clean+1 Above Knee Hang Power Clean+3 Power Clean
B) 4 Rounds:
200 M Run
14 Wall Balls (Rx=20/14)(T2=14/10)
7 Deadlifts (RX=275/185)(T2=225/155)

Tier 3:
A) High Hang Power Clean: 4X5 Reps
B) 4 Rounds:
200 M Run
10 Wall Balls
6 Deadlifts

*Purpose- Explosive Power+Strength+Technique/Moderate Aerobic Power
*Focus- Olympic Lifting Positioning/Technique For Clean Positions/Push A Weight That Is Challenging But Will Allow Correct Posture, Movement, Technique In The Deadlift (Around 65-70% Of 1 RM If Not RX)/Correct Depth And Elbow Position On Wallballs; For Those That Have Issues With The Wallballs, Work The Movement Correctly Or They Will Not Get Any Easier

Thursday
Speed.Strength

A) 4 Sets Of Following Complex: 2 High Hang Power Snatch+4 Overhead Squats
B) 10->1
Hang KB Power Snatch R (Rx=1.5/1.0)(T2=1.25/.75)
Hang KB Power Snatch L (Rx=1.5/1.0)(T2=1.25/.75)
Burpees

Tier 3:
A1) High Hang Power Snatch: 4X4-5 Reps
-Rest 1 Minutes-
A2) OHS Technique:4X5-6 Reps
B) “Same”- Use A DB

*Purpose- Olympic Lifting Technique+Explosive Power/High Aerobic Power
*Focus- Choose A Weight That Allows For Flawless Technique From The High Hang Position/Choose A KB Or DB Weight And Get After It!/85-90% High Intensity Pace For The Majority Of The WOD

Friday
Stamina10676346_10205032227589267_5011399048193733435_n

A1) DB RFE Split Squats: 3 Sets X 8-10 Reps Per Leg
-Rest 1 Minute-
A2) Single Arm KB Or DB Strict Press: 3 Sets X 6-8 Reps Per Arm
-Rest 2 Minutes-
B) 18 Minute AMRAP:
15 Calorie Row
12 Box Jumps (Rx=24/20)(T2=20/16)
9 Thrusters (RX=75/55)(T2=65/45)
6 Pullups

Tier 3:
A1) DB Walking Lunges: 3 Sets X 10-12 Reps Per Leg
-Rest 1 Minute-
A2) Single Arm DB Strict Press: 3 Sets X 8-10 Reps Per Arm
-Rest 2 Minutes-
B) 18 Minute AMRAP:
15 Calorie Row
12 Box Jumps
9 Wall Balls
6 Ring Rows

*Purpose- Single Side Strength/Aerobic Capacity+Sustainability/Muscular Endurance
*Focus-Focus On Form/Stability For Single Sided Movements/Find A Good Pace And Be Consistent/Short Breaks/Try To Stay In 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

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