5 December 2013

WEEKLY UPDATE: DECEMBER 9TH-DECEMBER 15TH

Article Of The Week:
Exercise IS hands down the real medicine that is needed!  Unbeatable benefits that exercise provides below:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1080/Exercise_Is_Medicine_Eleven_Unbeatable_Benefits_of.aspx

Video Of The Week:
Nice little strict pull-up video with good reminders of what to do and also just as important what not to do.  Please keep all the cues in mind even if you are using a band. Thanks Carl!:
http://www.youtube.com/watch?v=Kvm7q7t_AMc

Nutrition Information Of The Week:
Good list of high quality paleo friendly foods that should be a big bulk of your nutrition mix.  Even though these foods are high quality, would not recommend going full paleo due to insufficient calorie intake.   Lack of calorie intake mixed with high intensity work does not equate over to optimal performance.  Please start adding this foods in the mix if you are not already!:
http://ultimatepaleoguide.com/paleo-diet-food-list/

Updates Of The Week:
All S3 Members please take a couple minutes to fill out the S3 survey sent out this past week to your email as it is great to get feedback from you!  Thank you very much and appreciate any insights and feedbacks!

THIS WEEKS WORKOUTS:

Monday
Stamina

Next Week He Will Try No Hands

Next Week He Will Try No Hands

A) 25 Minute AMRAP:
400 M Run
20 Wall Balls (20/14)
15 Box Jumps (24/20″)
10 Overhead Walking Plate Lunge Per Leg (45/25)
B) Weighted Ab Mat Situps (45/25) 3 Sets For 10-12 Reps
*Rest 2 Minutes Between Sets 

*Purpose-Aerobic Capacity/Muscular Endurance

Tuesday
Speed.Strength

A) Build Up The Following Complex:
3 Power Clean+1 Hang Power Clean+1 Split Jerk Or Push Jerk
*Link All Reps
B) For Time:
20 Hang Power Clean (135/95)
500 M Row
20 Hang Power Clean (135/95)

*Purpose: Explosive Power+Technique/High Aerobic Power

Wednesday
Strength.Stamina.Speed

Lunch Hour!

Lunch Hour!

A) Weighted Strict Ring Dips 5 Sets For 4-6 Reps
*Followed Immediately With Dead Hang Pullups For Max Reps
*Rest 2 Minutes Between Sets
B) 6-9-12-9-6: 
Hand Stand Push Ups 6-9-12-9-6 (Sub= Hand Release Push Ups) 
Shoulder To Overhead (115/85)  
*9 Bar Facing Burpees After Each Set Of Push Press

*RX+=(155/105)
*Purpose: Gymnastic Pressing Strength+Pulling Strength/Moderate Aerobic Power/Muscular Endurance 

Thursday
Speed.Stamina

A) Back Squats 10-10-10
B) Tabata Stations: 20 Seconds On/10 Seconds Off For 8 Rounds
KBS (1.5/1.0)
Ball Slams (30/20)
Row (Calories)
Double Unders (Sub=Max Effort Singles)
*Rest 1 Minute Between Tabata Stations

*Purpose: Strength/Aerobic Capacity+Aerobic Sustainability

*Tabata = 20 Seconds Work/10 Seconds Rest For 8 Rounds (4 Minutes)
*Scoring Is Based On The Lowest Rep Count In A Round Out Of 8 Rounds
*Do All 8 Rounds @ Each Station Before Moving On To Next Staion

Tabata Method :
A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min).  Also, only the Tabata group had gained anaerobic capacity benefits

Friday
Strength

Jeff Picks Things Up Puts Things Down

Jeff Picks Things Up Puts Things Down

A) Build To A 5 Rep Power Snatch Max
B) 8 Rounds:
3 Power Snatch (Use Part A Weight)
100 M Sprint
-Rest 90 Seconds Between Rounds-
C) For Time:
50 Toes 2 Bar

*Purpose- Explosive Power+Technique+Strength/Core Specific

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

30 November 2013

WEEKLY UPDATE: DECEMBER 2ND-DECEMBER 8TH

Article Of The Week:
Here is one for all the ladies!:
http://www.grassfedgirl.com/7-common-exercise-mistakes-women-make/

Video Of The Week:
Think twice before ingesting some of these common food ingredients:
http://www.youtube.com/watch?v=pdu6fVlurrU

Nutrition Information Of The Week:
Food is much much much more than just fuel for the body:
http://www.precisionnutrition.com/food-is-not-fuel

THIS WEEKS WORKOUTS:

Monday
Strength

Group Pullups

Group Pullups.. Look at those cute little kippers

A) Deadlift: Build To A Challenging 1 Rep
B) “Diane”:
21-15-9
Deadlifts (225/155)
Handstand Push-ups 

*Purpose- Strength/Endurance Strength

Tuesday
Speed.Stamina

A) Build To A Max For The Following Complex: 3 Squat Cleans + 2 Split Jerks Or Push Jerks
*Link All Reps
B) For Time:
100 M Walking Lunge
400 M Run
30 Wallballs (20/14)
500 M Row
30 Wallballs (20/14)
400 M Run
100 M Walking Lunge

*Purpose- Explosive Power + Technique/Muscular Endurance/Moderate Aerobic Capacity

Wednesday
Stamina.Strength.Speed

Mid WOD Smiley Face

Mid WOD Smiley Face

A) Weighted Ring Dips 4 sets 6-8 Reps;
*Followed Immediately With Dead Hang Chin-ups For Max Reps
*Rest 2 Minutes Between Sets
B) For Time
20-15-10
Power Snatch (95/65)
Box Over Jumps (24/20″)
Then:
10-15-20
Push Press (95/65)
Box Over Jumps (24/20″)

*Purpose- Strength (Pressing)/High Aerobic Power

Thursday
Stamina.Strength

5 Rounds:
9 Front Squat (155/105)
9 Power Clean (155/105)
400 M Run
-Rest 1 Minute Between Rounds-
*Rx += (185/125)

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

Friday
Speed

Turkey Group!

Turkey Group!

A) 4 Rounds:
40 Seconds On/20 Seconds Off:
Max Effort Burpees
Max Effort Row (Calories)
Max Effort Double Unders (3 Double Unders Count For 1 Rep)
(Sub=Max Broad Jumps)
Max Effort KBS (1.5/1.0)
-Rest 1 Minute-
B) 2 Sets Of The Following:
Side Plank Left
Side Plank Right
Plank
*Hold Each Position For 30-60 Seconds; Rest 30 Seconds Between Each Position

*Purpose- Aerobic Capacity/Aerobic Sustainability/Core Stability

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

24 November 2013

WEEKLY UPDATE: NOVEMBER 25TH-DECEMBER 1ST

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

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

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

THIS WEEKS WORKOUTS:

Monday
Speed

Group Fun!

Group Fun!

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

*Purpose- Strength/ High Aerobic Power Intervals

Tuesday
Strength.Stamina

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

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

Wednesday
Stamina.Speed.Strength

Spartan Fun!

Spartan Fun!

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

*Purpose- Strength (Pressing)/Moderate Aerobic Power

Thursday
No Classes Thanksgiving! Gobble Gobble

 

Friday
Stamina

Park Fun!

Park Fun!

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

*Purpose- Muscular Endurance/Aerobic Capacity/Aerobic Sustainability

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

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

16 November 2013

WEEKLY UPDATE: NOVEMBER 18TH-NOVEMBER 24TH

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

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

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

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

THIS WEEKS WORKOUTS:

Monday
Stamina

Cuban METAL!

Cuban METAL!

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

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

Tuesday
Strength.Speed

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

*Purpose-Strength/High Aerobic Power

Wednesday
Stamina.Speed.Strength

Couples Therapy

Couples Therapy

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

*Purpose-Gymnastic Strength/High Aerobic Power

Thursday
Speed.Stamina

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

*Purpose-Strength/Aerobic Capacity/High Work Output

Friday
Strength

Wall Balls, Burpees, and Wall Rests Galore

Wall Balls, Burpees, and Wall Rests Galore

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

*Purpose-Explosive Power+Strength

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

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

8 November 2013

WEEKLY UPDATE: NOVEMBER 11TH-NOVEMBER 17TH

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

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

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

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

THIS WEEKS WORKOUTS:

IMG_5330[1]

Chad rocking it

Monday
Strength

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

*Purpose-Strength All Over

Tuesday
Speed.Stamina

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

*Purpose- High Aerobic Power/Explosive Power+Technique

IMG_5331[1]

Becky rowing her life away

Wednesday
Stamina.Speed.Strength

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

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

Thursday
Stamina.Strength

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

*Purpose- Strength/Explosive Power/High Aerobic Power

Friday
Speed

Lets do that again!

Lets do that again!

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

*Purpose-Fast Movement/High Aerobic Power/Recovery

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

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

3 November 2013

WEEKLY UPDATE: NOVEMBER 4TH-NOVEMBER 10TH

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

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

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

Updates Of The Week:

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

THIS WEEKS WORKOUTS:

IMG_5267[1]

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

Monday
Speed

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

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

Tuesday
Stamina.Strength

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

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

IMG_5268[1]

Action shot with 3 different movements

Wednesday
Strength.Speed.Stamina

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

*Purpose-Strength/Moderate Aerobic Power

Thursday
Strength.Speed

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

*Purpose-Strength (Pulling)/High Aerobic Power

IMG_5269[1]

Stephanie says lift heavy or go home

Friday
Stamina

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

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

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

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

27 October 2013

WEEKLY UPDATE: OCTOBER 28TH-NOVEMBER 3RD

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

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

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

Updates Of The Week:

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

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

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

S3 Member Of The Week:
Jason Baker

 

 

 

 

 

 

 

 

 

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

THIS WEEKS WORKOUTS:

Post WOD Round Table

Monday
Stamina

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

*Purpose= Aerobic Capacity+Sustainability/Midline Endurance

Tuesday
Speed.Strength

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

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

Wednesday
Strength.Stamina.Speed

Great pic Kimbo Slice!  Roxanne is a great cheerleader!

Great pic Kimbo Slice! Roxanne is a great cheerleader!

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

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

Thursday
Stamina.Speed

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

*Purpose: Explosive Power+Technique/Moderate Aerobic Power

Friday 
Strength

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

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

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

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

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

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

20 October 2013

WEEKLY UPDATE: OCTOBER 21ST-OCTOBER 27TH

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

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

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

THIS WEEKS WORKOUTS:

S3 Group Photo

Monday
Strength

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

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

Tuesday
Speed.Stamina

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

*Crossfit Benchmark WOD
*Purpose-High Aerobic Power

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

Wednesday
Stamina.Strength.Speed

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

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

Thursday
Strength.Stamina

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

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

Good looking strides!

Friday
Speed

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

*Purpose-High Aerobic Intervals

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

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

11 October 2013

WEEKLY UPDATE: OCTOBER 14TH-OCTOBER 20TH

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

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

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

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

THIS WEEKS WORKOUTS:

Monday
Speed

Staring contest GO

Staring contest GO

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

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

Tuesday
Stamina.Strength

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

*Purpose-Strength+Muscular Endurance

Run Forrest!

Wednesday
Strength.Speed.Stamina

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

*Purpose-Strength/High Aerobic Power+Muscular Endurance

Thursday
Strength.Speed

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

*Purpose-Strength/Explosive Power+Moderate Aerobic Power

The pool will be installed next week Le Roux

Friday
Stamina

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

*Purpose-Aerobic Capacity+Aerobic Sustainability

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

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

4 October 2013

WEEKLY UPDATE: OCTOBER 7TH-OCTOBER 13TH

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

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

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

Spotlight Member Of The Week:
Kirtan Desai

 

 

 

 

 

 

 

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

THIS WEEKS WORKOUTS:

Monday
Stamina

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

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

Tuesday
Speed.Strength

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

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

Wednesday
Strength.Stamina.Speedblog

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

*Purpose: Strength/Moderate Aerobic Power

Thursday
Speed.Stamina

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

*Purpose: High Aerobic Intervals

Friday
Strengthklayton

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

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

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

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