25 May 2014

WEEKLY UPDATE: MAY 26TH-JUNE 1ST

Article Of The Week:
12 simple, effective muscle building tips:
http://jasonferruggia.com/12-simple-muscle-building-tips/

Video Of The Week:
How do you create a more loaded, stable support system??? Take a look below:
https://www.youtube.com/watch?v=HfG0ykuWbnM

Nutrition Information Of The Week:
Good tips on including the right type of fats into your nutrition and their associated benefits:
http://www.tabatatimes.com/7-reasons-why-fat-is-great-for-you/

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

Memorial Day Schedule:
Monday May 26th is Memorial Day and we will be open for 3 early morning classes only: 8 am/9am/10am class. Make sure to register for class if you are attending as we will be capped at 20 people per class.

Local Farm Raised Products:
Local Indian Land farm Sew and Water is excited to reach out to the Crossfit S3 community and offer local, naturally raised products such as farm fresh eggs, free range chickens, and local honey. There goal is to raise & create the healthiest products possible.

Here is additional information & pricing:
Fresh Eggs: $4/doz
Fresh Chickens: $4/lb
Chicken livers, hearts, gizzards: $3/lb
Chicken feet: $1/lb
Local Raw Honey: $8/pt or $17/qt
Fresh Turkeys (available in Nov): $4/lb

The farm normally needs a month in advance on orders so please contact them via phone/email first. They will also be glad to offer members of Crossfit S3 a 10% discount on their first chicken order. Please feel free to contact Erin Harris at (803) 517-2004 with any questions. Also make sure to check out the link provided for any additional information: http://www.sewandwater.com/

Hamilton Grant Charity Team WOD:
On Saturday May 31st, Crossfit S3 will be hosting The Hamilton Grant Charity Team WOD with all donations going to support the Leukemia and Lymphoma Society.  If you plan on participating in the WOD, please make sure to register and reserve your spot ASAP by using the link below. Cost of participation will be a $30 donation with a T-Shirt included.  Partners MUST register for the same heat time. Heats will start at 8am/9am/10am/11am/12pm. We hope all S3 members will be able to attend.  All regularly scheduled classes will be cancelled due to event. A big thank you to the Neuman’s for letting S3 be apart of such a great cause and help support Hamilton.
http://www.mwoy.org/pages/nc/clt14/shoppingCart?fundraiserPageURL=http://www.mwoy.org/pages/nc/clt14/sneuman

35 Minute AMRAP:
800 M Team Run (Must Complete As A Team; Can Not Start Thrusters Until Both People Finish 800 M Run)
80 Thrusters (45/35)
80 Burpees
80 KBS (1.5/1.0)
*Run As Team, One Person Works One Person Rests On Everything Else

Slide1

THIS WEEKS WORKOUTS:

MondayGirls
Stamina

A) Back Squat 4-4-4-4
B) 4 Rounds:
15 Box Jumps (Rx=24/20)(T2=20/16)
20 WallBalls (Rx=20/14)(T2=14/10)
500 M Row

Tier 3:
A) Box Squat/Squat Technique: 3 Sets Of 6-8 Reps
B) 4 Rounds:
12 Box Jumps
12 Air Squats
350 M Row

*Purpose: Strength/Aerobic Capacity+Aerobic Sustainability/Muscular Endurance (Legs)
*9th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B will be the longest WOD of the week. Think of quality of movements and consistency. Try not to redline too soon. There should not be huge breaks in the workout. Make your box jumps count!

Tuesday
Speed.Strength

A) Build To A Max Complex: 1 Press+2 Push Press+2 Push Jerk/Split Jerk
B) 10 Minute AMRAP:
4 S2O (RX=155/105)(T2=115/75)
7 Ring Dips
10 Burpees

Tier 3:
A) Press: 3 Sets Of 6-8 Reps
B) 10 Minute AMRAP:
5 Push Press
10 Burpees or Squats Thrusters
200 M Run

*Purpose: Strength+Explosive Power/Moderate Aerobic Power/Muscular Endurance (Upper)
*Continuing on our pressing strength phase. For Part A build to a max complex of multiple pressing movements. The 1 Strict Press on the complex should be very close or be your 1 Rep Max. Short AMRAP for Part B so try not to over pace. Base weight off Part A complex, should be moderate to heavy. S20 anyway you want and you should be able to get all 4 reps without having to put the weight down. Scale Ring Dips accordingly (Banded, On Toes, Off Bench). Burpees are great for everyone so have fun with them.

Wednesday10294250_684202644978158_7914503752839053729_n
Strength.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) 4 Rounds:
8 Deadlifts (Rx=275/185)(T2=225/155)
20 Calorie Row
60 Double Unders (T2=100 Singles+10 Broad Jumps (6/4′))
-Rest 1 Minute Between Rounds-

Tier 3:
A) Goat Work For 20 Minutes
B) “Same”-Scale Deadlifts Accordingly

*Purpose: Strength/Lactate/Intervals/Recovery
*For Part A, find something to do that you would like to work on. Coaches will be around to help on any skill or technique need. Make sure you find something to do. This is a good time to take advantage of the opportunity to work on any weaknesses. For Part B, deadlifts should be moderate. Make sure you make each set of 8 reps count and do not rush on your deadlifts.  Keep your spine and body in the right set up for every deadlift. Don’t hold back on the row and double unders, go pretty hard into each break. 1 minute breaks go by fast so be ready for the next round.

Thursday
Speed.Stamina

A1) OHS 4-4-4-4
A2) Weighted Pullups: 4 Sets Of 2-3 Reps
T2= 4 Sets Of 3-5 Banded Dead Hang Chinups
B) Benchmark WOD “Helen”:
3 Rounds:
400 M Run
21 KBS (1.5/1.0)
12 Pullups

Tier 3:
A1) Overhead Squat/Squat Technique
-Rest 30 Seconds-
A2) 4 Sets Of 8-10 Push Ups On Rig
-Rest 2 Minutes-
B) “Helen”-Scale Accordingly

*Purpose: Strength+Stability+Muscular Endurance (Upper)/High Aerobic Power
*9th week of overhead squat cycle, try to add 5 pounds to last week. For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight. For those who are doing the banded dead hang chin-ups, choose an appropriate band that is challenging for 3-5 reps. Benchmark “Helen” for Part B today. Great conditioning WOD. Try to beat your previous time or chart this one down if you are a first timer, we will do this again. Go after it today! Good lung burner!

Friday10290660_684203141644775_5740750402304928433_n
Strength

A) Power Clean: 5-5-5 (All Reps Touch And Go)
B) For Time:
25 Thrusters (RX=155/105)(T2=115/75)
25 Hang Power Cleans (RX=155/105)(T2=115/75)
25 Front Squat (RX=155/105)(T2=115/75)

*12 Minute Cap*
*Rest Exactly 5 Minutes Then Start C*
C) 4 Sets (Not For Time): 6-8 Evil Wheels
*Rest 1 Minute Between Sets*

Tier 3:
A) Hang Power Clean: 5-5-5 (All Reps Touch And Go)
B) 5 Rounds:
10 Wall Balls
12 Ab Mat Situps

*Purpose: Explosive Power+Strength/ATP-CP/Midline Strength
*Part A work on building up to 3 challenging sets of 5 touch and go power cleans. Depending on what part of this movement is challenging, work on that deficiency as you are building up your sets. A couple examples could be if you leave your toes too soon, do not drop under the bar, do not get your elbow around quick enough, etc etc. Part B should be a short, heavy WOD with quality of movement with a heavy weight as priority. The weight should be heavy for you but also doable. If you know your 1 RM lifts, try to be around 70-75%. Workout will be capped at 12 minutes no matter what as anything past the time cap diminishes the point of the workout. For Part C, think quality of movement as priority. This part is not for time, just some good quality core assistance work.

Saturday
Team Charity WOD: 8/9/10/11/12
*No Regularly Scheduled Classes* 

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

18 May 2014

WEEKLY UPDATE: MAY 19TH-MAY 25TH

Article Of The Week:
Learn how to pressurize your trunk for optimal structural stabilization:
http://www.catalystathletics.com/articles/article.php?articleID=37

Video Of The Week:
Mobility work to help knee pain inflammation:
https://www.youtube.com/watch?v=UbTEIZTyHxc

Nutrition Information Of The Week:
Reduce your sugar intake starting now!:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/903/Is_Sugar_More_Trouble_Than_Its_Worth.aspx

S3 Conditioning:
S3 Conditioning will NOT hold class this upcoming Monday 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. Thanks All!

Hamilton Grant Charity Team WOD:
On Saturday May 31st, Crossfit S3 will be hosting The Hamilton Grant Charity Team WOD with all donations going to support the Leukemia and Lymphoma Society.  If you plan on participating in the WOD, please make sure to register and reserve your spot ASAP by using the link below. Cost of participation will be a $30 donation with a T-Shirt included.  Partners MUST register for the same heat time. Heats will start at 8am/9am/10am/11am/12pm. We hope all S3 members will be able to attend.  All regularly scheduled classes will be cancelled due to event. A big thank you to the Neuman’s for letting S3 be apart of such a great cause and help support Hamilton.
http://www.mwoy.org/pages/nc/clt14/shoppingCart?fundraiserPageURL=http://www.mwoy.org/pages/nc/clt14/sneuman

35 Minute AMRAP:
800 M Team Run (Must Complete As A Team; Can Not Start Thrusters Until Both People Finish 800 M Run)
80 Thrusters (45/35)
80 Burpees
80 KBS (1.5/1.0)

Slide1

 

Memorial Day Schedule: 
Monday May 26th is Memorial Day and we will be open for 3 early morning classes only: 8 am/9am/10am class. Make sure to register for class if you are attending as we will be capped at 20 people per class.

Lake Wylie Crossfit Murph WOD:
Crossfit Lake Wylie is holding a Fundraiser WOD to benefit the Wounded Warrior Project on Saturday May 24th 9-10 AM at Crossfit Lake Wylie. There is no cost to participate but please help with any donations to the cause if you plan on attending. Below is a little about what the Wounded Warrior Project is all about and details of the WOD:

The mission of the Wounded Warrior Project is to honor and empower wounded warriors. Their purpose is to raise awareness and enlist the public’s aid for the needs of severely injured service men and women, to help severely injured service members aid and assist each other, and to provide unique, direct programs and services to meet the needs of severely injured service members.

“Murph”:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

*The workout will be performed in 2 separate heats, the first at 9am and second at 10am. WOD can be performed individually or as a team and as always, scaling will be allowed.
*Please RSVP your desired start time to nick@crossfitlkw.com or call (803) 701-7170 ASAP

Local Cause:
Please help local volleyball player/crossfitter Kathryn Johnston in her efforts to raise the necessary funds as she tries to compete for a spot on the USA National Volleyball Team.
http://www.charlotteobserver.com/2014/05/02/4878525/harrisburg-volleyball-player-must.html#.U26hpk18PIV

THIS WEEKS WORKOUTS:

Monday10338821_684202614978161_374159188194869225_n
Strength

A) Back Squat 5-5-5-5
B) EMOM For 14 Minutes:
Evens: 3-5 Deadlifts (Rx=315/205)(T2=255/165)
Odds: 10-12 Wall Balls (RX=20/14)(T2=14/10)
*For Larger Classes, Share Equipment And Alternate Evens/Odds

Tier 3:
A) Box Squat/Squat Technique 5-5-5
B) EMOM For 14 Minutes:
Evens: 5 Deadlifts
Odds: 8-10 Wall Balls Or DB Thrusters

*Purpose: Strength/Moderate Aerobic Power
*8th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B today should be on the heavier side for deadlifts.  If you need to scale a good guide would be around 75-80% of 1 RM. Think of quality movements today as #1 priority.

Tuesday
Speed.Stamina

A) Build To A Max Complex: 2 Strict Press+4 Push Press
B) Benchmark WOD Pick Between Nate Or Jack:
“Nate”
20 Minute AMRAP:
2 Muscle Ups
4 HSPU
8 KBS (2.0/1.5)
*In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq

“Jack”
20 Minute AMRAP:
10 Push Press (115/85)
10 KBS (1.5/1.0)
10 Box Jumps (24/20″)
*In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device

Tier 3:
A) Press 5-5-5
B) 20 Minute AMRAP:
“Jack”

*Purpose: Strength+Explosive Power/Moderate Aerobic Power/Pull+Push Endurance
*Great training day for pressing strength and endurance! Part A should be a max complex, so make sure to build up to the heaviest complex possible. Part B is a good day to test a benchmark workout. If you are an individual who has muscle ups, please choose “Nate”. Great way to train a WOD with muscle ups especially since it is a low number per round. Everyone else will do “Jack”. Try to find a good pace and be consistent. 10 Reps is that number where if you need to put weight down it should only be once. If possible you will want to push and do 10 reps every time. If scaling is needed on push press, think around 70-75% of what you lifted in Part A.

Wednesday20140514_083034-1
Strength.Speed.Stamina

5 Rounds:
8 Power Cleans (RX=155/105)(T2=115/75)
12 Burpees
200 M Run
-Rest 2 Minutes Between Rounds-

Tier 3:
5 Rounds:
8 Hang Power Clean
10 Squat Thrusters
200 M Run
-Rest 2 Minutes Between Rounds-

*Purpose: Explosive Power+Technqiue/Lactate/Recovery
*Power Cleans should be moderate today, something that will be challenging but will also keep you in motion. Don’t hold back on your rounds! Go between 90-95% for each round, don’t over pace, recover, take the full 2 minutes rest and be ready for the next round.

Thursday
Strength.Stamina

A1) Overhead Squat 5-5-5-5
-Rest 30 Seconds-
A2) Weighted Pullups: 4 Sets Of 2-4 Reps
T2= 4 Sets Of Max Effort Dead Hang Chinups (If A Band Is Needed, Choose One That Allows Between 4-6 Reps)
-Rest 2 Minutes-
B) 3 Rounds:
10 KB Snatch Per Arm (RX=2.0/1.5)(T2=1.5/1.0)
20 Strict Push Ups (T2=Hand Release)

Tier 3:
A1) Overhead Squat/Squat Technique
-Rest 30 Seconds-
A2) 4 Sets Of 8-10 Ring Rows
-Rest 2 Minutes-
B) 4 Rounds:
8 Push Ups
10 DB Hang Power Snatch Left
10 DB Hang Power Snatch Right
10 Calorie Row

*Purpose: Strength+Stability+Muscular Endurance (Upper)
*8th week of overhead squat cycle, try to add 5 pounds to last week. For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight. For those who are doing the max effort dead hang chin-ups with a band, choose an appropriate band that is challenging for 4-6 reps.  For Part B, this should be more of a muscular endurance type of workout then a lung burner workout. Go heavy on the KB Snatches if they are in the works for you or if a dumbbell is needed, pick a heavy one. For strict pushups, think of good body positioning and hold a tight plank position, don’t get loose in your body.

Friday10170905_684203781644711_619052928730907890_n
Speed

A) 6 Minute AMRAP:
15 Calorie Row
30 Double Unders (T2=60 Singles+6 Broad Jumps (6/4′))
-Rest 4 Minutes-
B) 6 Minute AMRAP:
800 M Run
Max Effort Calorie Row W/ Remaining Time
-Rest 4 Minutes-
C) 6 Minute AMRAP:
30 Double Unders (T2=60 Singles+6 Broad Jumps (6/4))
10 Calorie Row
5 Burpees

Tier 3:
“Same As T2″

*Purpose: High Aerobic Power/Intervals/Recovery
*This one should be fun! No barbells, just straight up movement! Keep the effort high and push each 6 minute segment hard. Should not be many breaks within your work time. Think of constant motion and keep the intensity level as high as possible with still being able to stay 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

 

 

10 May 2014

WEEKLY UPDATE: MAY 12TH-MAY18TH

Article Of The Week:
Great article on key points of progression and how one should approach training.  This is also a good reminder for more experienced athletes to always reinforce good mechanics, be consistence,  and knowing when to add more intensity.
http://www.tabatatimes.com/beginners-guide-making-crossfit-classes/

Video Of The Week:
Fixing tight hip muscles due to excess anterior stress. This one is for all you desk folk:
https://www.youtube.com/watch?v=ZkzFT6rRMhQ

Nutrition Information Of The Week:
20 Common nutrition mistakes that can impede fat loss:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1112/Twenty_Common_but_Dangerous_Nutrition_Mistakes_tha.aspx

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

Save The Date:
On Saturday May 31st, Crossfit S3 will be hosting a Charity Team WOD with all donations going to the Leukemia and Lymphoma Society. Please save the date and hope all will be able to attend. Look for updates on the FB Page and here next week as more details are to come. This workout will be done in heats and will have the details on times shortly. Thank you to the Neuman’s for letting S3 be apart of such a great cause and to help support Hamilton.

Local Cause:
Please help local volleyball player/crossfitter Kathryn Johnston in her efforts to raise the necessary funds as she tries to compete for a spot on the USA National Volleyball Team.
http://www.charlotteobserver.com/2014/05/02/4878525/harrisburg-volleyball-player-must.html#.U26hpk18PIV

Cleanliness:
Just a friendly reminder to clean your workout area free from sweat, chalk and more. Also don’t forget to clean any equipment used after the WOD and place it back in the right location (bars, rings, mats, dumb bells, kettle bells, boxes, rowers, ab mats, wall balls, etc etc). Thank you everyone for doing a great job with this already.

THIS WEEKS WORKOUTS:

Monday20140505_084051
Speed

A) Back Squats 5-5-5-5
B) 4 Rounds:
50 Double Unders (T2=75 Singles+10 Broad Jumps (6/4′))
20 Wall Balls (RX=20/14)(T2=14/10)
10 Toes 2 Bar

Tier 3:
A) Box Squats/Squat Technique 5-5-5-5
B) 4 Rounds:
75 Singles
12 Ab Mat Situps
8 KB Goblet Squats

*Purpose: Strength/High Aerobic Power/Skill/Muscular Endurance (Legs)
*7th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B today should be on the fast side. Try to push hard and not over pace. If T2B are challenging, push for good quality K2E. This part of the workout should be a good chance to breathe and catch your breath so you are able to push the other movements.

Tuesday
Strength.Stamina

A) Push Press: Find A 3 Rep Max
B) For Time:
20 Clean & Jerk (Rx=155/105)(T2=115/75)
30 CTB Pullups (T2=Pullups)
10 Clean & Jerk (Rx=155/105)(T2=115/75)
15 CTB Pullups (T2=Pullups)
1000 M Row

Tier 3:
A) Push Press: Find A 5 Rep Max
B) 4 Rounds:
10 Ring Rows
10 Hang Power Clean And Jerk
250 M Row

*Purpose: Strength+Explosive Power/Moderate Aerobic Power/Push+Pull Endurance/Gymnastic Skill
*Test out 3 Rep Push Press Max. Hope for many PR’s! If this is your first time, chart this number down somewhere handy. For Part B, quality of movement with a moderate weight. Don’t get sloppy with the Clean and Jerks. Have fun with the last 1000 M, get after it!

Wednesday20140509_173925-1
Stamina.Speed.Strength

A) 6 Rounds:
6 Deadlifts (RX=275/185)(T2=225/155)
12 Box Jumps (RX=24/20″)(T2=20/16)
200 M Run
-Rest 60 Seconds Between Rounds-
*Compare To 12/17/13
B) 4 Sets Of 12-15 V-Ups
*Rest 1 Minute Between Sets*

Tier 3:
A) “Same”
B) 4 Sets: 8-10 Knees To Elbows
*Rest 30 Seconds Between Sets*

*Purpose: Strength/High Aerobic Power/Recovery/Core Assistance
*Repeat WOD! Test it out and push to see how much progress has been made in the past couple of months. Deadlifts should be moderate/heavy.  Make sure you make each set of 6 reps count and do not rush on your deadlifts. Don’t hold back on the box jumps and run, go pretty hard into each break. 1 minute breaks goes fast so be ready for the next round.

Thursday
Speed.Strength

A1) OHS 5-5-5
-Rest 30 Seconds-
A2) Weighted Pullups: 3 Sets Of 2-4 Reps
T2= 3 Sets: Max Effort Dead Hang Chinup Hold
-Rest 1 Minute-
A3) 3 Sets: ME Hang Power Snatch (RX=135/95)(T2=95/65)
-Rest 3 Minutes-
B) For Time:
25 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
400 M Run
25 KBS (Rx=2.0/1.5)(T2=1.5/1.0)

Tier 3:
3 Sets:
A1) Overhead Squat/Squat Technique
-Rest 30 Seconds-
A2) Ring Rows: 10-12 Reps
-Rest 1 Minute-
A3) DB Hang Power Snatch: 12-15 Reps Per Arm
-Rest 2 Minutes-
B) “Same”

*Purpose: Strength+Stability+Muscular Endurance (Upper)/High Aerobic Power
*7th week of overhead squat cycle, try to add 5 pounds to last week. For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight. For those who are doing the max effort chin up hold 20 seconds or more is the goal.  If this is too challenging to start, complete these sets on the rings and find an appropriate standing height.  Hang Power Snatch weight should be on the moderate/heavy side.  Goal is to get above 5 reps for every round. For Part B, this should be a good lung burner workout with a short time frame. Push hard but and don’t let up.

Friday20140423_194300-1
Stamina

22 Minute AMRAP:
25 Thrusters (Rx=75/55)(T2=65/45)
50 Ab Mat Situps
75 Walking Lunges (Total)
100 Calorie Row

Tier 3:
22 Minute AMRAP:
10 Wall Balls
20 Ab Mat Situps
30 Walking Lunges
400 M Row

*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance (Legs/Core)
*22 minutes of work today, so find a good pace and keep moving. Don’t go too hard at any one part, you should be in constant motion. Think of quality of movements and consistency.

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

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

3 May 2014

WEEKLY UPDATE: MAY 5TH-MAY11TH

Article Of The Week:
One of the most underrated tools you can use to improve performance in all areas is mobility. Below is a great article on how to add mobility to your training session:
http://www.catalystathletics.com/articles/article.php?articleID=1849

Video Of The Week:
Restore blood flow and pliability to the soft tissues of your feet to help running performance and injury prevention:
https://www.youtube.com/watch?v=EOJPKu7DUfU

Nutrition Information Of The Week:
Good article with tips for losing fat on the paleo diet below:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/2259/Five-Tips-For-Losing-Fat-on-A-Paleo-Diet.aspx

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

Battlefrog Series Event:
For those who had fun with Spartan Race or anybody else interested, there will be a obstacle race series designed by U.S. Navy Seals on June 21st-22nd at the Carolina Adventure World in Winnsboro SC. Please check out the link below as many of you might be interested. Team name will be CrossfitS3 and use the promo code SEAL3 to get 25% off registration.
http://battlefrogseries.com

THIS WEEKS WORKOUTS

Monday10153272_10201599859708809_5264592913771786648_n
Stamina

A) Back Squats 6-6-6
B) 8 Minute AMRAP:
Max Effort Row For Meters
-Rest 2 Minutes-
6 Minute AMRAP:
15 Ab Mat Sit Ups
40 Double Unders (T2=80 Singles+10 Jumping Knee Tucks)
-Rest 2 Minutes-
4 Minute AMRAP:
Wall Balls (RX=20/14)(T2=14/10)
*Every Drop/Rest=8 Burpees

Tier 3:
A) Box Squats 6-6-6
B) 8 Minute AMRAP
Max Effort Row For Meters
-Rest 2 Minutes-
6 Minute AMRAP:
10 Ab Mat Sit Ups
50 Singles
-Rest 2 Minutes-
4 Minute AMRAP:
15 Squat Thrusters
8 Air Squats

*Purpose: Strength/Aerobic Capacity+Aerobic Sustainability/Muscular Endurance (Legs)
*6th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B is 18 minutes of work with built in rest, so go hard but not too hard at any one part. Think of quality of movements and consistency.

Tuesday
Speed.Strength

A) Strict Press 5-5-3-3-2
B) 5 Rounds:
9 Power Clean (Rx=135/95)(T2=95/65)
7 Push Press (Rx=135/95)(T2=95/65)
5 CTB Pullups (T2=Pullups)

Tier 3:
A) Strict Press 4 Sets: 6-8 Reps
B) 10 Minute AMRAP:
5 Hang Power Clean
5 Push Press
5 Ring Rows
200 M Run

*Purpose: Strength/Explosive Power/Gymnastic Skill
*For Part A build accordingly to the rep scheme. Remember on heavy strict presses to maintain core stability and not allow yourself to sway all over the place. Part B today for most will test strength endurance mixed with conditioning. Try to find the right weight that will help accomplish finding that right balance. Remember push press is in part B not strict press so everyone should be at or above the 5 rep weight they found for strict press.

Wednesday1422549_10152346593231815_1295200031846015404_n (2)
Stamina.Speed.Strength

A) 20 Minutes Of Goat Work:
*Work On Rope Climbs, Muscle Ups, Double Unders, Lifting Technique, Skill Work, Etc
*Just Don’t Stand Around
B) 30-20-10
Body Weight Deadlifts
Ball Slams (Rx=30/20)(T2=20/15)
Calorie Row

Tier 3:
30-20-10
KB Deadlifts
Air Squats
Calorie Row

*Purpose: Strength/Muscular Endurance (Legs)/Moderate Aerobic Power
*For Part A, find something to do that you would like to work on. Coaches will be around to help on any skill or technique need. Make sure you find something to do. This is a good time to take advantage of the opportunity to work on any weaknesses.  Part B should be on the moderate side for deadlifts. Some of the stronger individuals might be able to do sets unbroken but definitely make sure your body is set on all deadlifts, especially when fatigue sets in.

Thursday
Speed.Stamina

A1) OHS 6-6-6
-Rest 30 Seconds-
A2) Weighted Pullups: 3 Sets Of 3-5 Reps
T2= 3 Sets Of Banded Dead Hang Chinups 4-6 Reps (Hold 2 Seconds At Top Of Each Rep)
-Rest 2 Minutes-
B) For Time:
30 Burpee Box Jumps (Rx=24/20)(T2=20/16)/200 M Run
20 Burpee Box Jumps (Rx=24/20)(T2=20/16)/400 M Run
10 Burpee Box Jumps (Rx=24/20)(T2=20/16)/800 M Run

Tier 3:
A1) OHS Technique To Box With PVC/Bar
A2) Banded Chinups: 3 Sets Of 6-8 Reps
B) 5 Rounds:
200 M Run
8 Burpees
8 Box Jumps

*Purpose: Strength+Stability+Muscular Endurance (Upper)/High Aerobic Power
*6th week of overhead squat cycle, try to add 5 pounds to last week. For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight. For T2, please choose an appropriate band that allows between 4-6 reps on A2 and don’t forget about your 2 second hold on every rep. For Part B, this should be a good lung burner
workout with a moderate time frame. Push hard but don’t go crazy too quick.

Friday10153948_10201599696584731_5103797121205394459_n (2)
Strength

A) Take 15 Minutes To Find 1 Rep Thruster Max
B) 8 Rounds:
8 KBS (RX=2.0/1.5)(T2=1.5/1.0)
4 Hang Power Clean (RX=165/110)(T2=115/85)
2 Front Squats (Rx=165/110)(T2=115/85)

Tier 3:
A) Thruster 6-8 Reps 3 Sets
B) 6 Rounds:
8 KBS
6 Wall Balls
4 Hang Power Clean

*Purpose: Strength/Moderate Aerobic Power
*Make sure you test out your Thruster and find your 1 Rep Max or try to beat your previous 1 RM. Part B should be on the heavier side with quality of movements being priority. The rep scheme for the barbell movements are low so make each rep count today.

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

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

27 April 2014

WEEKLY UPDATE: APRIL 28TH-MAY 4TH

Article Of The Week:
Crossfit is here to stay??? Duhhhhhhh:
http://www.t-nation.com/training/in-defense-of-crossfit

Video Of The Week:
Still need help with double unders??? Don’t let your body work against you. Watch the video below about proper, stable body positioning:
https://www.youtube.com/watch?v=R0km46DhNRc

Nutrition Information Of The Week:
List of 14 Foods you should never eat with associated problems and solutions to these foods:
http://www.rodalenews.com/food-ingredients-avoid

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

Battlefrog Series Event:
For those who had fun with Spartan Race or anybody else interested, there will be a obstacle race series designed by U.S. Navy Seals on June 21st-22nd at the Carolina Adventure World in Winnsboro SC. Please check out the link below as many of you might be interested. Team name will be CrossfitS3 and use the promo code SEAL3 to get 25% off registration.
http://battlefrogseries.com

THIS WEEKS WORKOUTS:

Monday10247448_10201857684031322_1905033874631003358_n
Strength

A) Back Squats 6-6-6-6
B) For Time:
25 Squat Cleans (Rx=155/105)(T2=115/85)
C) For Time:
50 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
*Rest 3 Minutes Exactly Between B+C*

Tier 3 (Newbies):
A) Box Squats 6-6-6
B) 5 Rounds:
6 Hang Power Clean
8 KB Goblet Squats
10 Russian KBS

*Purpose: Strength/Explosive Power/Battery
*5th week of back squat cycle, try to add 5-10 pounds compared to last week with  maintaining quality of movement/depth. Part B should be moderate to heavy. If you are done in 2 minutes you went way to light. For most individuals think between 75-80% of 1 Rep Max. Don’t rush on part B! Think quality of reps and movement first, then add intensity if possible with the heavier weights. For Part C choose a heavy KB for you and go after it! For those that can, try to go unbroken. For most people this will take less then 4 minutes so keep the intensity high and don’t let up once you start.

Tuesday
Stamina.Speed

A) Push Press: 5 Sets Of 6-8 Reps
B) Tabata: 8 Rounds Of 1 Movement At 20 Seconds On/10 Seconds Off
*Count Is Lowest Number Of Reps Out Of The 8 Rounds
Chest To Bar Pullups (T2=Pullups)(Minutes 0 to 4)
Calorie Row (Minutes 6 to 10)
Burpees (Minutes 12 to 16)
*Rest 2 Minutes Between Movements

Tier 3 (Newbies):
A) “Same”
B) Tabata With The Following 3 Movements:
Ring Rows
Calorie Row
Squat Thrusters

*Purpose: Strength+Explosive Power(Pressing)/High Aerobic Power/Pulling
*For Part A, work on speed of the bar and how fast you can accelerate weight overhead. Part B welcome to Dr. Tabata. If you have not done a Tabata style workout your in for a treat. Work as hard as possible for each 20 second segment and see where it takes you. High work output on this one and a real lung burner if you go at it.

Wednesday20140427_085748
Speed.Strength.Stamina

4 Rounds:
8 Deadlifts (Rx=225/155)(T2=185/125)
10 Box Jumps (Rx=30/24)(T2=24/20)
12 Wall Balls (Rx=20/14)(T2=14/10)
200 M Sprint
-Rest 2 Minutes-

Tier 3 (Newbies):
4 Rounds:
10 KB Deadlift
10 Box Jumps
10 Wall Balls
200 M Run
-Rest 2 Minutes-

*Purpose: High Aerobic Power/Intervals/Recovery
*Deadlifts should be moderate today, something that will be challenging but will also keep you in motion. Don’t hold back on your rounds! Go all out, recover, take the full 2 minutes rest and repeat 3 more times.

Thursday
Strength.Stamina

A1) OHS 6-6-6-6
A2) Weighted Pullups: 4 Sets Of 3-5 Reps
T2= 4 Sets Of Max Effort Banded Dead Hang Pullups
B) For Time:
2 HSPU(T2=2 Strict Pushups + 1 Wall Walks)/10 Power Snatch (Rx=135/95)(T2=95/65)
4 HSPU(T2=4 Strict Pushups + 2 Wall Walks)/8 Power Snatch (Rx=135/95)(T2=95/65)
6 HSPU(T2=6 Strict Pushups + 3 Wall Walks)/6 Power Snatch (Rx=135/95)(T2=95/65)
8 HSPU(T2=8 Strict Pushups + 4 Wall Walks)/4 Power Snatch (Rx=135/95)(T2=95/65)
10 HSPU(T2=10 Strict Pushups + 5 Wall Walks)/2 Power Snatch (Rx=135/95)(T2=95/65)

Tier 3 (Newbies):
A1) OHS Technique To Box With PVC/Bar
A2) Banded Pullups: 3 Sets Of 6-8 Reps
B) 5 Rounds:
125 M Row
5 Push Ups
10 DB Hang Power Snatch L
10 DB Hang Power Snatch R

*Purpose: Strength+Stability+Muscular Endurance/Strength/Explosive Power
*5th week of overhead squat cycle, try to add 5 pounds to last week. For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight. For T2, please choose an  appropriate band that allows between 4-6 reps on A2. Weight for power snatch on Part B should be on the moderate to heavier side. This is not a lung burner workout so please make sure you are working on good movement patterns and form.

Friday20140427_111931
Speed

A) “Griff”:
800 M Run
400 M Backwards Run
800 M Run
400 M Backwards Run
*In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.
B) For Time:
50 Toes To Bar (T2=Knees To Elbows)
*Compare To 2/17/2014

Tier 3 (Newbies):
A)”Same”
B) For Time:
50 Weighted Ab Mat Situps

*Purpose: Moderate Aerobic Power/Muscular Endurance (Legs)/Core Strength+Endurance
*Benchmark Hero WOD “Griff”. Do it up proudly for this fallen hero. Nothing too crazy too go over here, just find a good pace and keep in motion. Part B is a repeat so if you have completed this workout before, push hard and see if you can improve compared 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

20 April 2014

WEEKLY UPDATE: APRIL 21ST-APRIL 27TH

Article Of The Week:
Is there a risk to training with Crossfit principles? Of course, but there are risks in every exercise training program or even simple things like walking. Good article with examples of why the rewards of becoming a fitter, stronger person outweighs the associated risks.
http://juliefoucher.com/2014/04/16/on-crossfit-and-risk/

Video Of The Week:
Opening up hips=improved mobility=better squatting:
https://www.youtube.com/watch?v=jsUISMcXeCM

Nutrition Information Of The Week:
Troubleshooting guide for not seeing progress with fat loss:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/996/The_Super_List_Of_Fat_Loss_Mistakes_Ten_Reasons_Yo.aspx

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

Battlefrog Series Event:
For those who had fun with Spartan Race or anybody else interested, there will be a obstacle race series designed by U.S. Navy Seals on June 21st-22nd at the Carolina Adventure World in Winnsboro SC. Please check out the link below as many of you might be interested. Team name will be CrossfitS3 and use the promo code SEAL3 to get 25% off registration.
http://battlefrogseries.com

THIS WEEKS WORKOUTS

Monday20140419_102328
Speed

A) Back Squat 7-7-7
B) “Fran”
21-15-9
Thrusters (Rx=95/65)(T2=75/55)
Pullups

Tier 3 (Newbies):
A) Box Squats 7-7-7
B) 21-15-9:
Wall Balls
Ring Rows

*Purpose: Strength/High Aerobic Power/Muscular Endurance
*4th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B… Benchmark Fran! Hopefully you will be able to breathe afterwards ;).

Tuesday
Strength.Stamina

A) Hang Power Clean: Find 3 Rep Max
B) 4 Rounds:
12 Ring Push Ups (T2=Hand Release Pushups)
6 Power Cleans (Rx=185/125)(T2=115/85)
400 M Run

Tier 3 (Newbies):
A) Push Press 5-5-5-5
B) 5 Rounds:
10 Hand Release Pushups On Knees
6 Hang Power Clean
200 M Run

*Purpose: Explosive Power+Strength+Technique/Moderate Aerobic Power+Explosive Strength
*Go for it on the hang power clean 3 rep max. Find a good pace on Part B and try not to get to ahead of yourself at any one part. Power Clean weight should be moderate.

WednesdayIMG_7293
Stamina.Speed.Strength

2 Minute AMRAP’s X 5:
5 Deadlifts (Rx=315/205)(T2=225/155)
250 M Row
ME KBS With Remaining Time (Rx=2.0/1.5)(T2=1.5/1.0)
-Rest 2:30 Between Rounds-

Tier 3 (Newbies):
2 Minute AMRAP’s X 5:
12 KB Deadlift
12 KBS
ME Row With Remaining Time
Rest 2:30 Between Rounds

*Purpose: Strength//High Aerobic Power/Lactate/Recovery

*Deadlifts should be heavy today!  Make sure you make each set of 5 reps count and do not rush on your deadlifts. Don’t hold back on the row or KBS, go all out on these and push hard into the break.

Thursday
Strength.Speed

A1) OHS 7-7-7
A2) Weighted Pullups: 3 Sets Of 4-6 Reps
T2=Ring Rows: 3 Sets Of 4-6 Reps (3 Second Hold At The Top Of Each Rep)
B) 5 Minute AMRAP:
5 Squat Snatch (Rx=115/75)(T2=75/55)
30 Double Unders (T2=60 Singles+10 Lateral Bar Hops)
C) 5 Minute AMRAP:
5 Power Snatch (Rx=115/75)(T2=75/55)
10 Bar Facing Burpees
-Rest Exactly 3 Minutes Between B+C-

Tier 3 (Newbies):
A1) OHS Technique To Box With PVC/Bar
A2) Banded Pullups: 3 Sets Of 6-8 Reps
B) 4 Rounds:
100 Singles
10 Squat Thrusters
10 DB Hang Power Snatches Per Arm

*Purpose: Strength+Stability+Muscular Endurance/High Aerobic Power/Skill
*4th week of overhead squat cycle, try to add 5 pounds to last week. For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight. Please choose an appropriate height that allows between 4-6 reps on Ring Rows for A2. Weight for snatch on Part B should be on the moderate to heavier side.  Push each 5 Minute AMRAP and don’t worry about pacing as much as 5 minutes will go fast.

Friday20140419_090711-1
Stamina

For Time:
1600 M Run
-Rest 2 Minutes-
50 Wall Balls (Rx=20/14)(T2=14/10)
-Rest 2 Minutes-
1000 M Row
-Rest 2 Minutes-
50 Wall Balls (Rx=20/14)(T2=14/10)

Tier 3 (Newbies):
For Time:
800 M Run/15 Wall Balls/Rest 2 Minutes
750 M Row/15 Box Jumps/Rest 2 Minutes
400 M Run/15 Wall Balls/Rest 1 Minute
500 M Row/15 Box Jumps/Rest 1 Minute

*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance (Legs)
*Try to push each segment today and keep intensity high as there is built in rest… who doesn’t enjoy that! Push the wall ball rounds as well… don’t hold back.  If you think you have 50 in a row, go for it!

Saturday
Team WOD: 8:30+9:30
Free Intro: 10:30
Foundations: 11:30

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

12 April 2014

WEEKLY UPDATE: APRIL 14TH-APRIL 20TH

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

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

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

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

THIS WEEKS WORKOUTS:

Monday20140412_090414-1
Stamina

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

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

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

Tuesday
Strength.Speed

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

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

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

Wednesday20140409_124038
Strength.Speed.Stamina

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

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

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

Thursday
Stamina.Speed

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

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

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

Friday1395250_10202334440422626_1798684100_n
Strength

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

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

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

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

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

6 April 2014

WEEKLY UPDATE: APRIL 7TH-APRIL 13TH

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

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

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

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

THIS WEEKS WORKOUTS:

20140315_091623

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

Monday
Strength

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

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

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

Tuesday
Speed.Stamina

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

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

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

IMG_7396

Photo Bombage!

Wednesday
Stamina.Strength.Speed

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

Tier 3 (Newbies):
ʺSameʺ

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

Thursday
Strength.Stamina

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

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

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

Friday
Speed

Girls are working hard!

Girls are working hard!

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

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

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

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

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

30 March 2014

WEEKLY UPDATE: MARCH 31ST-APRIL 6TH

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

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

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

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

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

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

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

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

THIS WEEKS WORKOUTS:

20140324_125527-1

Brad and his baby

Monday
Speed

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

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

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

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

Tuesday
Strength.Stamina

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

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

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

20140317_090743

Don’t forget to post!

Wednesday
Stamina.Speed.Strength

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

Tier 3 (Newbies):
“Same”

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

Thursday
Strength.Speed

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

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

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

Friday
Stamina

Will this feeling last forever?

Will this feeling last forever?

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

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

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

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

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

22 March 2014

WEEKLY UPDATE: MARCH 24TH-MARCH 30TH

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

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

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

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

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

THIS WEEKS WORKOUTS:

Monday
Stamina

Who are these people!?

Who are these people!?

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

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

Tuesday
Strength.Stamina

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

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

Wednesday
Speed.Strength.Stamina

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

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

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

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

Thursday
Speed.Stamina

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

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

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

Friday
TBA-14.5 Open Games WOD

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

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

*Purpose- Finish Strong S3 Athletes!

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

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