16 February 2014

WEEKLY UPDATE: FEBRUARY 17TH-FEBRUARY 23RD

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

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

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

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

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

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

THIS WEEKS WORKOUTS:

20140212_115455-1

No more snow days please!

Monday
Speed

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

*Purpose: High Aerobic Intervals/Core Strength+Endurance

Tuesday
Stamina.Strength

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

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

Wednesday
Strength.Speed.Stamina

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

*Purpose-Explosive Power+Strength/High Aerobic Power

20140215_085140

Any guesses on who that is?

Thursday
Speed.Strength

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

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

Friday
Stamina

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

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

20140215_085224

David does all burpees for Team WOD while Brian just watches

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

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

8 February 2014

WEEKLY UPDATE: FEBUARY 10TH-FEBUARY 16TH

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

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

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

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

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

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

THIS WEEKS WORKOUTS:

Monday
Stamina

How cute! Synchronized

How cute! Synchronized

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

*Purpose-Aerobic Capacity/Aerobic Sustainability/Muscular Endurance

Tuesday
Speed.Strength

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

*Purpose-Strength/High Aerobic Power

Wednesday
Strength.Stamina.Speed

Greg just watches now these days ;)

Greg just watches now these days ;)

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

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

Thursday
Stamina.Speed

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

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

Friday
Strength

These people look GREAT!

Nap Time!

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

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

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

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

1 February 2014

WEEKLY UPDATE: FEBUARY 3RD-FEBUARY 9TH

Article Of The Week:
Take a look at some very common misconceptions surrounding food and helpful tips to start applying to your nutrition:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1107/The_True_Science_Behind_Ten_Common_Food_Myths.aspx

Video Of The Week:
Good video on how to brace your body before squatting, and of course mobility to enhance squat performance:
http://www.youtube.com/watch?v=7TIP8eNJmMg

Nutrition Information Of The Week:
Great article about the importance of post workout recovery.  Please read as this applies to everyone and can aid to your performance:
http://www.precisionnutrition.com/about-post-workout-nutrition

S3 Updates Of The Week:
Crossfit 2014 Open Games:
The 2014 Open Games registration process has begun and the link for registration is below.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches! Please sign up and support our Crossfit! The more people who register, the greater the group atmosphere and camaraderie. Can’t wait to see the huge improvements from members who competed last year!
http://games.crossfit.com/article/whats-new-2014

S3 Conditioning:
S3 Conditioning night classes will be held on Monday night ONLY at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

THIS WEEKS WORKOUTS:

Monday
Strength

Common Look

Common Look

A) Front Squat 8-8-8
B) “Death By Squat Clean Thrusters” (135/95)
-With A Continuously Running Clock Perform:
1 Squat Clean Thruster On The 1st Minute Within 1 Minute
2 Squat Clean Thrusters On The 2nd Minute Within 1 Minute
3 Squat Clean Thrusters On The 3rd Minute Within 1 Minute

Continuing This For As Long As You Are Able

*Purpose: Strength/Explosive Power+Strength+Technique/CP

Tuesday
Speed.Stamina

4 Rounds:
400 M Run
12 Toes 2 Bar
500 M Row
12 Pullups
-Rest 2 Minutes Between Each Round-

*Purpose: High Aerobic Intervals+Gymnastic Endurance

Wednesday
Stamina.Speed.Strength

These people run... for fun?

These people run… for fun?

A) Build To A Max For The Following: (Link All Reps)
2 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
B) 6 Rounds:
7 Power Snatch (95/65)
35 Double Unders (Sub=70 Singles + 15 Lateral Bar Hops)

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

Thursday
Strength.Stamina

6 Rounds:
5 Handstand Pushups
10 Push Jerk (155/105)
15 Burpees
-Rest 1 Minute After Each Round-

*Purpose: Strength/Explosive Power/Upper Body Muscular Endurance

Friday
Speed

Flashback!

Flashback!

21-15-9
KBS (1.5/1.0)
Box Jump (24/20″)
Wall Balls (20/14)
-Rest 5 Minutes-
21-15-9
Box Jump (24/20″)
Wall Balls (20/14)
KBS (1.5/1.0)
-Rest 5 Minutes-
21-15-9
Wall Balls (20/14)
KBS (1.5/1.0)
Box Jumps (24/20″)

*Purpose: High Aerobic Power/Interval Work

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

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

24 January 2014

WEEKLY UPDATE: JANUARY 27TH-FEBUARY 2ND

Article Of The Week:
Great article from former Crossfit S3 athlete Dan Runion on some very common deadlifting mistakes. Thanks Dan!
http://www.tabatatimes.com/deadlifting-will-get-laid-will-make-awesome-8-common-deadlift-mistakes/

Video Of The Week:
Overhead dysfunction can come from a lack of mobility from many different sources.  Check out the video below for some possible solutions:
http://www.youtube.com/watch?v=zFZv-_pRe2k

Nutrition Information Of The Week:
Having trouble knowing what foods to avoid or utilize in your nutrition?  Check out 10 easy tips to start from Crossfit Invictus:
http://www.crossfitinvictus.com/blog/10-tips-for-successful-fat-loss/

S3 Updates Of The Week:
Crossfit 2014 Open Games:
The 2014 Open Games registration process has begun and the link for registration is below.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches! Please sign up and support our Crossfit! The more people who register, the greater the group atmosphere and camaraderie. Can’t wait to see the huge improvements from members who competed last year!
http://games.crossfit.com/article/whats-new-2014

S3 Conditioning:
S3 Conditioning night classes will be held on Monday night ONLY at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

Carolina Fish Market:
On Monday’s ONLY, all S3 members can get a 10% instant discount just by mentioning S3 @ The Carolina Fish Market!  Thanks Deb and Jim!:
http://carolinafishmarket.com/paleo-monday/

THIS WEEKS WORKOUTS:

Monday
SpeedIMG_5991

A) For Time:
400 M Run
75 KBS (1.5/1.0)
400 M Run
B) For Time:
400 Run
50 Burpees
400 M Run

*Purpose: High Aerobic Power Intervals
*10 Minute Recovery Between A+B*

Tuesday
Strength.Stamina

A) Build To A Max Complex:
2 Hang Power Snatch+1 Hang Squat Snatch+2 Overhead Squats
B) 10 Rounds:
4 Hang Power Snatch (115/75)
6 Toes 2 Bar
8 Box Over Jumps (24/20)
-Rest 30 Seconds Between Rounds-

*Purpose: Explosive Power+Technique+Strength/Moderate Aerobic Power/Midline Endurance
*RX+=(135/85)

Wednesday
Stamina.Strength.SpeedIMG_6005

A) Back Squat 1-1-1-1-1-1-1
B) 3 Rounds:
12 Deadlifts (225/155)
20 BallSlams (30/20)
400 M Run With SlamBall (30/20)

*Purpose: Strength/Lower Body+Pulling Endurance/Moderate Aerobic Power

Thursday
Speed.Strength

A) 3 Sets With Max Weight For Following Complex:
3 Push Press+1 Push Jerk
*Follow Each Set Immediately With 2 Rope Climbs Or Max Effort Dead Hang Pull-ups*
B) “JT”:
21-15-9
Handstand Push Ups
Ring Dips
Strict Push-Ups

*Purpose: Explosive Power+Technique+Strength/Upper Body Endurance

Friday
StaminaIMG_6040

25 Minute AMRAP:
2500 M Row Buy In:
Then:
6 Power Cleans (135/95)
15 Wall Balls (20/14)
25 Double Unders (50 Singles + 5 Broad Jumps (6/4′))
B) 4 Sets:
10-15 V-Ups
*Rest 90 Seconds Between Sets*

*Purpose: Aerobic Capacity/Aerobic Sustainability
*8 Minute Recovery Between A+B

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

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

19 January 2014

WEEKLY UPDATE: JANUARY 20TH-JANUARY 26TH

Article Of The Week:
Want a stronger abdominal/trunk area??? Who doesn’t!  Read why engagement of the core in heavy compound lifts is the key to faster results:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/1991/Tip-573-The-Best-Bulletproof-Ab-Exercises-Squats-Deads-Chins-Olympic-Lifts.aspx

Video Of The Week:
Having trouble with any hip mobility/impingement??? Delaminate those sticky posterior bits and watch how below!:
http://www.youtube.com/watch?v=0c7iKglr6J8

Nutrition Information Of The Week:
Good read below on how to keep your immune system in tip top shape:
http://nourishingourselves.wordpress.com/2014/01/17/16-ways-to-fortify-your-immune-system-during-the-winter-months/

S3 Updates Of The Week:
S3 Conditioning:
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM, and at 11 AM Monday-Friday (as usual). Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

Carolina Fish Market:
On Monday’s ONLY, all S3 members can get a 10% instant discount just by mentioning S3 @ The Carolina Fish Market!  Thanks Deb and Jim!:
http://carolinafishmarket.com/paleo-monday/

Crossfit 2014 Open Games:
The 2014 Open Games registration process has begun and the link for registration is below.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches!
http://games.crossfit.com/article/whats-new-2014

THIS WEEKS WORKOUTS:

Monday
Stamina946028_568575339874223_1724605286_n (2)

“Kelly”
5 Rounds:
400 M Run
30 Box Jumps (24/20″)
30 Wallballs (20/14)

*35 Minute Cap*
*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance

Tuesday
Speed.Strength

A) Find 1 Rep Power Clean Max
B) For Time:
15 Power Cleans (135/95)
25 KBS (2.0/1.5)
500 M Row
25 KBS (2.0/1.5)
15 Power Cleans (135/95)

*RX+= (185/125)
*Purpose: Explosive Power+Strength/High Aerobic Power

Wednesday
Strength.Speed.Stamina1378621_573336699398087_1833871694_n (2)

A) Back Squat 2-2-2-2-2-2
B) 12 Minute AMRAP:
8 Thrusters (115/85)
100 M Run
40 Double Unders (Sub=120 Singles)
100 M Run

*Rx+=(135/95)
*Purpose: Strength/Moderate Aerobic Power

Thursday
Stamina.Speed

7 Rounds:
3 Minute AMRAP:
400 M Row
Max Effort Burpees With Remaining Time
-Rest 2 Minutes Between Rounds-

*Purpose: Aerobic Intervals

Friday
Strength1229919_560967123968378_1998364177_n (2)

A) Find 5 Rep Max: Push Press (NO JERKS)
B) 2 Rounds (1 Minute On/1 Min Off) (Rotate Movements):
Max Reps Push Press (135/95)
Max Reps Dead Hang Chin Ups
Max Reps Wall Walks
Max Reps Ring Rows
Max Reps Strict Push Ups

*Purpose: Strength/Muscular Endurance

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

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

11 January 2014

WEEKLY UPDATE: JANUARY 13TH-JANUARY 19TH

Article Of The Week:
The 2014 Open Games registration begins next week starting on January 15th!  For those who don’t know this is the most important event for the majority of crossfitters.  Would be great to see a huge turnout by the S3 family and represent our gym proudly.  Below is a link for registration.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches.  Also is a good article on top tips for what to look for when starting out:
http://games.crossfit.com/article/whats-new-2014
http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/2/

Video Of The Week:
Rowing is a common movement used at our training facility.  Form and function are priority when using the rower and with any mechanical breakdowns from the start or due to fatigue can cause major inefficiencies.   Below are a couple links to review for your benefit.  Enjoy!:
http://www.youtube.com/watch?v=AOPQbP8hFmY
http://www.youtube.com/watch?v=hxh4l-vU3B4
http://www.youtube.com/watch?v=BxKlIdwk-bI

Nutrition Information Of The Week:
These supplements (many already found in foods) can lead to increased cognitive function and improved daily health.  Take a peek:
http://healthylivinghowto.com/1/post/2014/01/grain-brain-and-the-seven-super-supplements.html

S3 Updates Of The Week:
S3 Conditioning:
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

Stronger Faster Healthier Products:
We recently just got our shipment of SFH products. These products provide many benefits on a nutritional level to help with the effects of training. Below is an explanation of all the Whey Protein products we provide:

Whey Recovery:
Recovery is SFH whey protein formula used specifically for post workout. This formula is designed to re-energize your cells by increasing your ATP levels (Adenosine Triphospate- the energy powerhouse of the cell). Recovery from a workout can take hours/days to fully recover at a cellular level. The purpose is to re-energize your tired muscles and help them recover, maintain joint health and flexibility and decrease the negative effects of free radical oxidants. A muscle cell reloaded with ATP will make new muscle quickly.  Recovery is approximately 2/3 whey concentrate derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones and approximately 1/3 essential amino acids for recovery.

Pure Whey:
Whey protein is a pure, natural, high quality protein derived from grass fed, free range cows milk and is a rich source of the essential amino acids needed on a daily basis by the body. Pure Whey has a low lactose content; is low in cholesterol; and high in free calcium. Pure Whey has a number of benefits and is mainly used in areas of including sports nutrition, weight management, immune support, bone health, and general wellness.

Fuel:
SFH Fuel can be used anytime (except post workout) and is SFH version of a meal replacement drink. SFH FUEL combines non-denatured whey protein derived from A2 milk (from grass-fed, free range cows), coconut fat (MCTs) and apple pectin (a mixture of medium glycemic carbohydrates in a matrix of natural fiber).

Custom Fit Meals:
Just a reminder that Crossfit S3 is a pick up location for Custom Fit Meals.  Order meals by midnight on Tuesdays and meals will be delivered the following week at our facility on Monday and Thursday.  This is how the ordering sequence takes place. The cooler for pickup is in the kids/entertainment room at the gym and any damage to the cooler could lead to the company removing it and its service out of the gym.  This is a great added value service to the gym and look forward to seeing this compliment all the hard work everyone produces.  Below is a 10% Promo Code for everyone to use: eatclean14.
https://www.customfitmeals.com/

Thanks you all S3 members for all the hard work and enthusiasm you bring daily!  Keep up the great work!
Eric, Michael, Christine, Tayls, Joe

THIS WEEKS WORKOUTS:

IMG_5913

Nice Legs Brad!

Monday
Strength

A) Build To 3 Rep Power Clean Max (Link All Reps)
B) Every 30 Seconds For 6 Minutes: 2 Hang Power Cleans (Use 90% Of A Weight)
C) 14-12-10-8-6-4-2
Bodyweight Deadlift
Toes 2 Bar

*Purpose: Explosive Power+Strength/Muscular Endurance (Core)

Tuesday
Stamina.Speed

A) 2000 M Row
B) 10 Minute AMRAP:
12 Box Jumps (24/20″)
9 Hang Power Snatch (75/55)
6 Pullups

*Full Recovery Between A+B
*RX+=(95/65)+CTB Pullups
*Purpose: Moderate Aerobic Power

IMG_5914

Great Work Sarah Gibbs!

Wednesday
Speed.Strength.Stamina

A) Back Squat 3-3-3-3-3-3
B) 3 Rounds:
10 Thrusters (95/65)
15 Burpees
20 KBS (1.5/1.0)

*Purpose: Strength/High Aerobic Power

Thursday
Strength.Stamina

For Time:
1200 M Run/18 Push Press (135/95)/1 Rope Climb (Sub=5 Ring Rows)
800 M Run/15 Push Press (135/95)/2 Rope Climb (Sub=10 Ring Rows)
600 M Run/12 Push Press (135/95)/3 Rope Climb (Sub=15 Ring Rows)
400 M Run/9 Push Press (135/95)/4 Rope Climb (Sub=20 Ring Rows)
200 M Run/6 Push Press (135/95)/5 Rope Climb (Sub=25 Ring Rows)

*Purpose: Moderate Aerobic Power/Muscular Endurance (Push/Pull)

Friday
Speed

Old School

Old School

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

*Purpose: High Aerobic Power/Rowing 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

4 January 2014

WEEKLY UPDATE: JANUARY 6TH-JANUARY 12TH

Article Of The Week:
Insightful article on the benefits of step down box jumps versus jump down/bounding box jumps, especially on high volume box jump workouts (like Monday):
http://www.tabatatimes.com/box-jumps-step-down-if-you-like-your-achilles/

Video Of The Week:
Good vid on how to smash those tight ankle/lower leg bits.  Opening up these soft tissues helps improve lower limb flexibility/mobility and can also help with medial knee tightness:
http://www.youtube.com/watch?v=fCFlfgCqpK8

Nutrition Information Of The Week:
This article will give you six nutrition rules for a sane and simple way of eating to be lean and muscular for life:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1092/Six_Incredibly_Simple_Nutrition_Rules_To_Be_Lean_M.aspx

Updates Of The Week:
Class Registration:
To guarantee the most efficiently run group classes, we will require all S3 members to register for classes either online or using the Mindbody Connect App prior to attending class. The Mindbody Connect Phone App has been added to work with our online software as another option for registering. Classes can be registered for the entire week or for a single class.  If there are no members registered 30 minutes prior to a class, that class will be cancelled. For members who do not sign up for class, there will be a “fun” penalty (well fun for the members who registered and get to watch the “penalty show”).

S3 Conditioning:
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

THIS WEEKS WORKOUTS:

Monday
Speed1535416_10201265860515564_2019755171_n

4 Rounds:
21 KBS (1.5/1.0)
15 Box Jumps (24/20)
250 M Row Sprint
-Rest 3 Minutes-

*Purpose: High Aerobic Power Intervals

Tuesday
Strength.Stamina

A) Build To A Max Set Of The Following:
2 Power Cleans+2 Hang Squat Clean+2 Shoulder To Overhead
*Link All Reps
B) “DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

*Purpose: Explosive Power+Technique/Strength/Lifting Battery
*Crossfit HQ Benchmark: In honor of  USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

Wednesday
Stamina.Speed.Strength1477353_609105549154535_1928534885_n (2)

A) Back Squat 4-4-4-4
B) For Time:
800 M Run
20 Back Rack Walking Lunges (10/Leg) (135/95)
400 M Run
20 Back Rack Walking Lunges (10/Leg) (135/95)
800 M Run

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

Thursday
Speed.Strength

A) 5 Sets Of Max Effort Strict Reps HSPU
*Sub For All 5 Sets= 2 Wall Walks + 30-60 Second Handstand Hold Upon Standing Up On 2nd Wall Walk
*RX+= Deficit HSPU
-Rest 2 Minutes Between Sets-
B) For Time:
75 Double Unders (Sub= 150 Singles+30 Lateral Bar Hops)
20 Pull-ups
25 Push Press (115/85)
30 Ring Push Ups
75 Double Unders (Sub= 150 Singles+30 Lateral Bar Hops)

*Purpose: Strength/Moderate Aerobic Power/Muscular Endurance (Upper Body)
*RX+= Push Press (155/105) (NO PUSH JERKS!)

Friday
Stamina31607_251984041596046_1839302991_n

3 Rounds:
2 Minutes On/1 Off @ Each Station (Rotating Stations):
Max Effort WallBalls (20/14)
Max Effort Row (Calories)
Max Effort Burpees
Max Effort Ab Mat Sit-ups

*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance (Legs/Core)

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 December 2013

WEEKLY UPDATE: DECEMBER 30TH-JANUARAY 5TH

Article Of The Week:
Good read on the effectiveness and safety for squatting below parallel to all people with no special conditions/limitations:
http://www.huffingtonpost.com/mark-rippetoe/squats-lifting-knees_b_4490749.html

Video Of The Week:
Bracing is an important concept to apply prior to initiating movements from running to lifting to ensure trunk stability:
http://www.youtube.com/watch?v=uN642Z99TbA

Nutrition Information Of The Week:
Carbohydrates are an extremely important macronutrient that should not be neglected.  Below is an article with good insight into what carbohydrates are optimal:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/33/Poliquins_Top_10_Carb_Intake_Rules_For_Optimal_Bod.aspx

Updates Of The Week:
Holiday Schedule:
Below is the schedule for next week:
Monday- Regular Hours
Tuesday (New Years Eve)- 6am/8 am/10 am/11 am/12 pm classes only- NO Night Classes
Wednesday (New Years)-9am+10am Class ONLY
Thursday- Regular Hours
Friday- Regular Hours

Monday
StaminaIMG_5848

For Time:
15 Toes 2 Bar
50 Walking Lunges (25/Leg)
400 M Run
15 Toes 2 Bar
75 Box Jumps (24/20″)
400 M Run
15 Toes 2 Bar
75 Ball Slams (30/20)
400 M Run
15 Toes 2 Bar
50 Walking lunges (25/Leg)
400 M Run

*Purpose: Aerobic Sustainability/Muscular Endurance (Core+Leg)

Tuesday
Strength.Speed

A) Build To A Max Complex:
2 Power Cleans+1 Hang Power Clean+3 Push/Split Jerk
B) “Grace”:
30 Clean + Jerk (135/95)
C) 1000 M Row Sprint
*Full Recovery Between B+C

*Purpose: Explosive Strength+Technique/High Aerobic Power

Wednesday
Speed.Strength.StaminaIMG_5827 (2)

A) Back Squats 5-5-5-5-5
B) 12 Minute Amrap:
5 Pull-ups
7 Front Squat (95/65)
9 Bar Facing Burpees
200 M Run
RX+= (135/95)

*Purpose: Strength/Moderate Aerobic Power

Thursday
Speed.Stamina

6 Rounds:
6 Power snatch (135/95)
18 KBS (1.5/1.0)
400 M Row
-Rest 2 Minutes Between Sets-

*Purpose: Moderate Aerobic Power/Intervals

Friday
Strength12959_609105935821163_2135276143_n

A) 4 Sets Of 6-8 Strict Reps HSPU
*Sub=30-60 Seconds Handstand Holds + 8-10 Ring Push Ups
*RX+= Deficit HSPU
-Rest 2 Minutes Between Sets-
B) For Time:
20 Ring Dips/20 Ring Rows/4 Wall Walks/40 Double Unders
15 Ring Dips/15 Ring Rows/3 Wall Walks/35 Double Unders
10 Ring Dips/10 Ring Rows/2 Wall Walks/30 Double Unders
5 Ring Dips/5 Ring Rows/1 Wall Walks/25 Double Unders
*Sub For Double Unders=3x Singles Each Round

*Purpose: Strength/Muscular Endurance (Push/Pull)

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

22 December 2013

WEEKLY UPDATE: DECEMBER 23RD-DECEMBER 29TH

Article Of The Week:
Placing high stress on your body over time can possibly lead to small aches, strains, etc.  Learning how to listen to your body when minor things happen can prevent major issues.  Please take a read below:
http://www.tabatatimes.com/blair-morrison-dealing-injury/

Video Of The Week:
Creating a more stable, efficient front rack position can lead to huge changes in your front squat, thruster, and jerk.  Please watch the video below:
http://www.youtube.com/watch?v=oXOgjuGOQBY

Nutrition Information Of The Week:
Post recovery windows are small but very important to utilize in speeding up the recovery process.  Great read below!  Start putting these actions in place:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx

Updates Of The Week:
Surveys:
Thank you to all members who participated in the Crossfit S3 survey.  We will take a look at the surveys this week and have a follow up based on your responses.  These surveys always give a good barometer on what things we are doing positively, what possibilities could be in the mix and what things we can improve upon.  Thanks again!

Holiday Schedule:
Below is the schedule for next week:
Monday- Regular Hours
Tuesday (Christmas Eve)- 8 am/10 am/11 am/12 pm classes only- NO Night Classes
Wednesday (Christmas)- CLOSED ALL DAY/NIGHT
Thursday- Regular Hours
Friday- Regular Hours

S3 Conditioning:
S3 Conditioning night classes will be held only on Monday this week at 6:30 PM.  Over the last 6 weeks we have noticed a very small turnout with the night conditioning classes.  To justify running these additional classes 2 nights a week, we will be monitoring class participation.  Please remember to register for these classes so we can provide the best class structure possible.  Thank you S3 members!

Class Scheduling:
As a reminder for all S3 members, please make sure to register for classes prior to attending.  Over the past few weeks there has been a decline in online registration.   To guarantee the most optimal running group class, please remember to do so. Thank you S3 members!

S3 Member Of The Month:
Le Roux Pelser

1469738_609105155821241_1567425010_n

 

 

 

 

 

 

 

 

Why do you Crossfit?
I have been an athlete my whole life so working out is something I enjoy and will always want to do.  As far as crossfit goes, I must honestly say I don’t do it because its a good workout.  I go everyday because of the people.  Being surrounded by good people with a common goal is what makes me come back.  I’ve been a part of national and collegiate swim teams and trained with some of the toughest warriors in Muay Thai and kickboxing.  What I have found at S3 is that we all support each other to push harder, lift smarter and live healthier.  I enjoy the constant challenge and never ending standards that are set in crossfit.  No matter how good you are at one single part of the workout, there is always something you can improve upon.

What is the best part of S3 and why do you keep coming back?
The people! Equipment does not make a gym, people do.  The coaches and owners have a great formula for success.  We do everything smart.  That’s the difference between S3 and the stereotypes you hear about in crossfit.  As for the members who make up the S3 community, I couldn’t ask for a better group.  We all come in and push each other to be better, not only in the gym but outside as well. My Clydesdale brothers keep me coming back… No seriously I am not allowed to not show up if JB commits a time that we have to work out lol.

How long have you been crossfitting?
Couple months. I wish I started this earlier.

What’s your favorite gymnastic move?
Ring dips- Thanks to some awesome coaching from Christine that’s about the only gymnastic move I can do.

What is your least favorite gymnastic move?
Pull-ups- At my weight it’s not the easiest of movements.

What is your favorite weightlifting move?
It’s a toss up between power snatches and clean and jerk.  Love the technicalities needed to get better.

What is your least favorite weightlifting move?
Deadlifts- Once I put up heavy number I always question what was the point of that.

What is your favorite metabolic conditioning movement?
Hand release push ups- Simply because they kick my ass every time.

What’s your least favorite metabolic conditioning movement?
Box jumps… Big tree fall hard!

What is your favorite girl WOD?
Diane- It does not have running

What is your least favorite girl WOD?
Helen- It has running

What is your favorite Hero WOD?
Badger- It’s the only one I’ve done.

What is your least favorite Hero WOD?
Can’t say I have one.

What type of WODs do you prefer?
Anytime I can attempt Rx+ I enjoy the challenge.  I do like workouts for time.  There is no challenge quite like competing with the clock. The mental challenge of sacking up and pushing on is always great.

THIS WEEKS WORKOUTS:

Monday
StrengthIMG_5744

A) Build To A Max:
1 Power Clean+2 Shoulder To Overhead
B) 5 Minute Amrap:
Clean + Jerk (155/105)
*RX+=(185/125)
C) 5 Minute Amrap:
50 KBS (2.0/1.5)
-Max Effort Burpees With Remaining Time-
*8 Minute Recovery Between B+C*

*Purpose: Explosive Power+Strength/Battery Test/High Aerobic Power

Tuesday
Speed.Stamina

A) Back Squats 6-6-6-6
B) Buy In: 200 Double Unders
(Sub= 3 Rounds: 125 Singles+20 Lateral Bar Hops)
Then:
4 Rounds:
8 Front Rack Lunges/Leg (115/85)
400 M Run

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

Wednesday
NO CLASSES IT’S CHRISTMAS!  ENJOY THE HOLIDAYS!1475895_608947455837011_339644612_n

Thursday
Strength.Stamina

A) 3 Sets Of 8-12 Reps Of Strict HSPU
(Sub= 30-60 Seconds Handstand Holds + 8-12 Strict Pushups)
B) For Time:
10-8-6-4-2
Press (115/75)
Dead Hang Chin Ups
Buy Out:
400 M Overhead Plate Walk
*Rx+=(135/95)

*Purpose: Strength/Muscular Endurance (Push/Pull)

Friday
Speed1450938_591026217629135_838430535_n

4 Rounds:
4 Minute Amrap:
20 Burpee Box Jumps(24/20″)
Max Effort Row With Remaining Time (For Meters)
-Rest 4 Minutes After Each Row-
B) 3 Sets: 1 Minute Plank Hold + 10-15 V-Ups
*Rest 2 Minutes Between Sets

*Purpose: High Aerobic Intervals/Midline Stability + 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

14 December 2013

WEEKLY UPDATE: DECEMBER 16TH-DECEMBER 22ND

Article Of The Week:
How to avoid some common mistakes with your crossfit training.  READ this one!:
http://wodsuperstore.com/blogs/news/9623173-top-10-mistakes-crossfitters-make

Nutrition Information Of The Week:
Adding Vitamin C after training sessions is a great way to reduce inflammatory processes and speed recovery:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1061/Take_Vitamin_C_Post-Workout_To_Lower_Cortisol_Reco.aspx

Updates Of The Week:
It’s an S3 Christmas Cocktail Party!!!!
Details below as there was also an evite so make sure to check your email but just in case you didn’t receive it take a look below:
Sean and Becky’s House in the Weddington Chase neighborhood
Fri, Dec 20, 2013 7:30 PM
7908 Stonehaven Dr
Waxhaw NC 28173
Cocktail Attire Optional

Please RSVP to Betsy at Betzh2@yahoo.com
Bring your favorite cocktail

THIS WEEKS WORKOUTS:

1470232_608948009170289_431650468_n

Chris before his 400th workout!

Monday
Speed
A) 3 Rounds:
1 Minute Max Effort Burpees With A  Jump + Touch 6″ Above
1 Minute Max Effort Thrusters (95/65)
1 Minute Max Effort Row (Calories)
*Rest 3 Minutes Between Every 1 Minute Max Effort
B) 400 M Max Effort Sprint

*Purpose: High Intensity Intervals

Tuesday
Stamina.Strength
A) Build To A Challenging Clean Complex:
2 Power Cleans
2 Below Knee Hang Power Cleans
2 Above Knee Hang Power Cleans
*Link All Reps
B) 6 Rounds:
6 Deadlifts (275/185)
12 Box Jumps (24/20″)
200 M Run
-Rest 60 Seconds-

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

Wednesday
Strength.Speed.Stamina

Old men crew at these past weekends Gastonia Competition

Old men crew at this past weekends Gastonia Competition

A) 3 Sets Of Max Effort Strict Ring Dips Followed Immediately By Max Effort Ring Rows (3 Second Count Lowering For Each Rep)
B) For Time:
75 Double Unders
2 Wall Walks
10 Plyo Push Ups On SlamBalls
4 Wall Walks
20 Plyo Push Ups On SlamBalls
100 Double Unders
20 Plyo Push Ups On SlamBalls
4 Wall Walks
10 Plyo Push Ups On SlamBalls
2 Wall Walks
75 Double Unders

*Purpose: Push/Pull Strength/Muscular Endurance

Thursday
Speed.Strength

A) Back Squats 8-8-8-8
B) 3 Rounds:
25 Wallballs (20/14)
20 KBS (2.0/1.5)

*Purpose: Strength/High Aerobic Power/Muscular Endurance

996685_609106605821096_1716464365_n

Moose knuckle Marty

Friday
Stamina

30 Minute Amrap:
200 M Overhead Ball Toss (30/20)
3 Bear Crawls (1 Rep= 60 Feet; Length Of Cage+Back)
15 V-Ups
400 M Run

*Purpose: Aerobic Capacity+Sustainability/Muscular Endurance (Core)

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