24 August 2014

WEEKLY UPDATE: AUGUST 25TH-AUGUST 31

Article Of The Week:
How to perform your best during high stress situations:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1223/Nine_Secrets_from_Winning_Athletes_for_Performing_.aspx

Video Of The Week:
Don’t forget to floss!:
http://www.mobilitywod.com/2011/08/episode-296-long-car-drive-recovery-do-this-first-thing/

Nutrition Information Of The Week: 
Good basic starting points; thank you Crossfit Impulse:
http://crossfitimpulse.com/nutritional-first-steps/

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

AMRAP 4 AUTISM:

59775_1447301618878108_2333639953470442119_n

 

 

 

 

 

 

 

http://www.signupgenius.com/go/10c0a4ea4ad2baa8-amrap

Date: Saturday September 13th 2014 At Crossfit S3
Address: Crossfit S3, 520 Zimmer Rd. Fort Mill, SC  29707
Time Slots: 8AM/9AM/10AM/11AM
Cost: $30
Workout: 32 Minute Partner AMRAP With 6 Reps Per Person For Each Movement

HOPE 4 LANDON:
Handstand Pushups
Overhead Walking Lunges Per Leg (45/25)
Pull Ups
Evil Wheels

400m Partner Run

Lateral Burpees Over Barbell
Alternating Jumping Lunges Per Leg
Narrow Hand Push Ups
Dead Hang Chin Ups
Overhead Squats (115/75)
No Kip T2B

*Remember, this is a partner WOD so you and your partner must both sign up. The $30 fee includes a t-shirt, recovery protein shake (so don’t forget to bring your shaker!) and a donation to Autism Speaks.
*There will be some prizes and a raffle for 4 Panther tickets (game on Sept. 14th ), courtesy of our wonderful friend, Steve Canale.   
*Bring your kids! We will have a supervised bounce house and corn-hole games for the kids while we break a sweat!!

THIS WEEKS WORKOUTS:

Monday10543610_10204556131807170_7370908283785343888_n
Speed

A1) Front Squat: 4 Sets Of 3-4 Reps @ 85-90%
-Rest 1 Minute-
A2) Weighted Dead Hang Chinups: 4 Sets Of 3-4 Reps (T2=Ring Rows; 1 Second Pause @ Top; 3 Seconds To Lower Each Rep)
-Rest 2 Minutes-
*Try To Add 5-10 Pounds Compared To Last Week
B) “Jackie”
1000 M Row
50 Thrusters (45/35)
30 Pullups
*12 Minute Cap*

Tier 3:
A1) KB Goblet Squat:
3 Sets Of 10-15 Reps
-Rest 1 Minute-
A2) Ring Rows:
3 Sets Of 8-12 Reps
B) “Same”-Scale Accordingly

*Purpose: Strength/High Aerobic Power
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Benchmark WOD/Find A Fast Pace; Go After It

Tuesday
Strength.Stamina

A) Push Jerk/Split Jerk:
2 Sets Of 4-5 @ 80%
1 Set Of 3-4 @ 85%
1 Set Of 2-3 Reps @ 90%
1 Set Of 2-3 Reps @ 95%
B) 15 Minute AMRAP:
5 Toes 2 Bar (T2=K2E)
10 Strict Push Ups
15 Calorie Row
30 Double Unders (T2=90 Singles)

Tier 3:
A) Push Press: 4 Sets Of 6-8 Reps
B) “Same”-Scale Accordingly

*Purpose: Explosive Power+Strength/Aerobic Capacity+Sustainability
*Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/Find A Pace And Try To Maintain For Part B

Wednesday10532372_10204556131447161_2400006284889413619_n
Stamina.Speed.Strength

A) Deadlifts: 4 Sets Of 3-4 Reps @ 85-90%
*Try To Add 10 Pounds Compared To Last Week*
B) For Time:
800 M Run
100 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
800 M Run

Tier 3:
A) Deadlifts: 3 Sets Of 8-10 Reps
B) 4 Rounds:
15 KBS
400 M Run

*Purpose: Strength/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 3-4 Reps At The Following Percentages/Part B Find A Good Way To Split Up KBS

Thursday
Strength.Speed

A) High Hang Power Snatch: 3X3 Reps
B) Power Snatch: 3X3 Reps
C) 3 Rounds:
6 HSPU (T2=Off Box)
8 Hang Power Snatch (Rx=95/65)(T2=75/55)
10 Burpees

Tier 3:
A) High Hang Power Snatch: 5X5 Reps
B) 3 Rounds:
10 DB Hang Power Snatch L
10 Yoga Pushups
10 DB Hang Power Snatch R
10 Burpees

*Purpose: Olympic Lifting Technique/Explosive Power+Strength/Moderate Aerobic Power/Muscular Endurance (Upper)
*Focus: Continue To Focus On Technique From The High Hang Position/Add More Weight For Power Snatch/Part C Is Mostly Muscular Endurance Based/Good Form And Body Positioning Is Main Focus For All Movements

Friday10351450_729802593751496_5315871527012089388_n
Stamina

A) Goat Work For 15 Minutes:
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around
B) 30 Minute AMRAP:
10 Star Jumps
20 Ab Mat Situps
30 Box Jumps (Rx=24/20″)(T2=20/16″)
40 Overhead Plate Walking Lunges (Rx=45/25)(T2=35/15)
400 M Run

Tier 3:
A) “Same”
B) 30 Minute AMRAP:
10 Air Squats
15 Ab Mat Situps
20 Box Jumps
20 Overhead Plate Walking Lunges
400 M Run

*Purpose: Aerobic Sustainability/Aerobic Capacity/Muscular Endurance (Legs)
*Focus: Find A Pace And Keep With It On This One/Try To Stay In Constant Motion

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

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

17 August 2014

WEEKLY UPDATE: AUGUST 18TH-AUGUST 24TH

Article Of The Week:
Great read on 5 daily habits that will make you a better athlete:
http://jasonferruggia.com/top-5-healthy-habits-every-athlete-needs/

Video Of The Week:
Repost on a good video explaining hip tightness for all you desk/car sitting people:
https://www.youtube.com/watch?v=ZkzFT6rRMhQ&list=UUnnB4zDBqZHhQ4uLTAX8eYA

Nutrition Information Of The Week: 
4 nutrition lessons that can benefit anyone:
http://breakingmuscle.com/nutrition/4-nutrition-lessons-that-can-benefit-anyone

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

AMRAP 4 AUTISM:

59775_1447301618878108_2333639953470442119_n

 

 

 

 

 

 

 

http://www.signupgenius.com/go/10c0a4ea4ad2baa8-amrap

Date: Saturday September 13th 2014 At Crossfit S3
Address: Crossfit S3, 520 Zimmer Rd. Fort Mill, SC  29707
Time Slots: 8AM/9AM/10AM/11AM
Cost: $30
Workout: 32 Minute Partner AMRAP With 6 Reps Per Person For Each Movement

HOPE 4 LANDON:
Handstand Pushups
Overhead Walking Lunges Per Leg (45/25)
Pull Ups
Evil Wheels

400m Partner Run

Lateral Burpees Over Barbell
Alternating Jumping Lunges Per Leg
Narrow Hand Push Ups
Dead Hang Chin Ups
Overhead Squats (115/75)
No Kip T2B

*Remember, this is a partner WOD so you and your partner must both sign up. The $30 fee includes a t-shirt, recovery protein shake (so don’t forget to bring your shaker!) and a donation to Autism Speaks.
*There will be some prizes and a raffle for 4 Panther tickets (game on Sept. 14th ), courtesy of our wonderful friend, Steve Canale.   
*Bring your kids! We will have a supervised bounce house and corn-hole games for the kids while we break a sweat!!

THIS WEEKS WORKOUTS:

Monday10501825_729804337084655_5556363688048199729_n
Stamina

A1) Front Squat: 4 Sets Of 3-4 Reps @ 85-90%
-Rest 1 Minute-
A2) Weighted Dead Hang Chinups: 4 Sets Of 3-4 Reps (T2=Ring Rows; 3 Seconds To Lower Each Rep)
-Rest 2 Minutes-
B) For Time:
100 M Run/20 Double Unders(T2=60 Singles)/125 M Row/40 Air Squats
200 M Run/40 Double Unders(T2=120 Singles)/250 M Row/30 Air Squats
400 M Run/60 Double Unders(T2=180 Singles)/500 M Row/20 Air Squats
800 M Run/80 Double Unders(T2=240 Singles)/1000 M Row/10 Air Squats
*Compare To 10/18/13
*25 Minute Cap

Tier 3:
A1) KB Goblet Squat: 3 Sets Of 10-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps
-Rest 1 Minute-
B) 4 Rounds:
300 M Run
100 Singles
300 M Row
15 Air Squats

*Purpose: Strength/Aerobic Sustainability+Aerobic Capacity
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Find A Good Pace For Part A And Try And Stay In Constant Motion

Tuesday
Speed.Strength

A) Push Jerk/Split Jerk:
Build To A 3 Rep Max
B) 15-12-9-6-3
Push Press (Rx=115/85)(T2=95/65)
Bar Facing Burpees
C) Toes 2 Bar: 4 Sets Of 8-12 Reps (T2=Knees To Elbow)
-Rest 1 Minutes Between Sets-

Tier 3:
A) Push Press: Find 5 Rep Max
B) 15-12-9-6-3
Push Press (Use 70% Of Part A)
Burpees
C) For Time:
50 Ab Mat Situps

*Purpose: Strength+Explosive Power/High Aerobic Power+Upper Body Endurance/Core Strength
*Focus: Find A 3 Rep Max And Compare To Previous Amount/Part B Should Be Fast With Moderate Weight (60-65% Of A)/High Quality When You Get Back To The Barbell

Wednesday10536915_729682660430156_3473832267330115891_n
Stamina.Strength.Speed

A) Deadlifts: 4 Sets Of 3-4 Reps @ 85-90%
B) 8 Minute AMRAP:
8 Pullups
12 KBS (Rx=1.5/1.0)(T2=1.25/.75)
200 M Run
-Rest 4 Minutes-
C)”Repeat B”

Tier 3:
A) Deadlifts: 4 Sets Of 6-8 Reps
B) 8 Minute AMRAP:
4 Renegade Rows
12 KBS
200 M Run
-Rest 4 Minutes-
C)”Repeat C”

*Purpose: Strength/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 3-4 Reps At The Following Percentages/Keep Effort High And Body In Constant Motion If Possible For Part B

Thursday
Speed.Stamina

A) High Hang Power Snatch: 3X5 Reps
B) 3 Sets: 1 Above Knee Hang Power Snatch + 2 Power Snatch
C) For Time:
500 M Row
50 Wall Balls (Rx=20/14)(T2=14/10)
500 M Row
50 Box Jumps (Rx=24/20″)(T2=20/16″)
500 M Row

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

*Purpose: Olympic Lifting Technique+Explosive Power/Moderate Aerobic Power
*Focus: Quality Of Movement And Technique For A+B/Go Lighter For Part A/Part B Should Be A Good Lung Burner

Friday10897_729941533737602_8977405012378498332_n
Strength

A1) Double KB Press: 3 Sets Of 6-8 Reps
-Rest 1 Minute-
A2) Choose 1 Of The Following For 3 Sets: 3 Rope Climbs/2 Leg Less Rope Climbs/6-8 Dead Hang Pullups/4-6 Muscle Ups
-Rest 1 Minute-
B1) Pushups: 3 Sets Of 10-15 Reps (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
B2) Single Arm KB Row : 3 Sets Of 10-12 Reps Per Arm (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
C) For Time:
800 M Double KB Farmers Walk (Rx=1.5/1.0)(T2=1.25/.75)

Tier 3:
A1) Double DB Strict Press: 3 Sets Of 8-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
B1) Assisted Cage Pushups: 3 Sets Of 6-8 Reps (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
B2) Single Arm DB Row: 3 Sets Of 10-12 Reps Per Arm (2 Seconds To Lower Each Rep)
C) “Same”-Scale Accordingly

*Purpose: Strength (Upper)
*Focus: Pay Attention To Quality Of Movements And Tempo/For A2 It’s A You Pick Special

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 August 2014

WEEKLY UPDATE: AUGUST 11TH-AUGUST 17TH

Article Of The Week:
Great article to maximize sleepy time:
http://www.precisionnutrition.com/hacking-sleep

Video Of The Week:
Driving in the car for an extended amount of time?? Try some of these ideas to keep your body and mobility intact:
https://www.youtube.com/watch?v=lhYWh7zLipA&list=UUnnB4zDBqZHhQ4uLTAX8eYA

Nutrition Information Of The Week: 
It’s all about the fat!:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1211/Fat_Is_GOOD_For_You_Five_Tips_For_Eating_the_Right.aspx

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

Monday1924345_10204570248160070_7956187408876482021_n
Strength

A1) Front Squats: 3 Sets Of 4-5 Reps @ 80-85%
*Try To Add 5-10 lbs. To Last Week
-Rest 1 Minute-
A2) Weighted/Non Weighted Dead Hang Chin Ups: 3 Sets Of 4-5 Reps
-Rest 2 Minutes-
B) 2 Rounds:
2 Minute Max Effort KBS (Rx=2.0/1.5)(T2=1.5/1.0)
-Rest 1 Minute-
1 Minute Max Effort Hang Power Cleans (Rx=155/105)(T2=115/85)
-Rest 1 Minute-

Tier 3:
A1) KB Goblet Squat: 3 Sets Of 10-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps
-Rest 1 Minute-
B) 2 Rounds:
2 Minute Max Effort Russian KBS
-Rest 1 Minute-
1 Minute Max Effort Hang Power Clean
-Rest 1 Minute-

*Purpose: Strength/ATP-CP
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Go ALL OUT For Part B With A Heavy KB/Weight For You That You Can Control/Breaks Will Occur In The Max Effort Time But Very Small

Tuesday10509512_10204570241519904_9038332842525742662_n
Stamina.Speed

A) Split Jerk/Push Jerk:
1 Set Of 4-5 Reps @ 80%
2 Sets Of 3-4 Reps @ 85%
2 Sets Of 2-3 Reps @ 90%
B) For Time:
30 Burpee Box Jumps (Rx=24/20″)(T2=20/16″)/300 M Row
20 Burpee Box Jumps(Rx=24/20″)(T2=20/16″)/500 M Row
10 Burpee Box Jumps (Rx=24/20″)(T2=20/16″)/700 M Row
*22 Minute Cap*

Tier 3:
A) Push Press: 3 Sets Of 6-8 Reps
B) 4 Rounds:
10 Burpees
10 Box Jumps
300 M Row

*Purpose: Explosive Power+Strength/Aerobic Sustainability
*Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/Find A Pace And Try To Maintain

Wednesday10384275_10204570241959915_420671285829348885_n
Speed.Strength.Stamina

A) Deadlifts: 3 Sets Of 4-5 Reps 80-85%
*Try To Add 10 lbs. To Last Week
B) 12 Minute AMRAP:
5 Pullups
10 Weighted Ab Mat Situps (Rx=45/25)(T2=35/15)
15 Ball Slams (Rx=30/20)(T2=20/15)
200 M Run

Tier 3:
A) Deadlifts: 3 Sets Of 6-8 Reps
B) 12 Minute AMRAP:
5 Banded Pullups
10 Ab Mat Sit ups
15 Ball Slams
200 M Run

*Purpose: Strength/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 4-5 Reps At The Following Percentages/Keep Effort High And Body In Constant Motion If Possible For Part B

Thursday984184_10204570243759960_3041832462260106365_n
Stamina.Strength

A) 4 Sets: 1 High Hang Snatch + 2 Above The Knee Hang Snatches + 2 Power Snatches
B) 3 Rounds:
1 Minute Max Effort: Push Press (135/95)(95/65)
1 Minute Max Effort: Ring Push Ups
1 Minute Max Effort: KB Snatch R (1.5/1.0)(1.25/.75)
1 Minute Max Effort: KB Snatch L (1.5/1.0)(1.25/.75)
-Rest 1 Minute Between Rounds-

Tier 3:
A) High Hang Snatch: 5×5
B) 3 Rounds:
1 Minute Max Effort Push Press
1 Minute Max Effort DB Renegade Rows
1 Minute DB Hang Power Snatch R
1 Minute DB Hang Power Snatch L
-Rest 1 Minute Between Rounds-

*Purpose: Explosive Power+Technique/Muscular Endurance
*Focus: Continue To Focus On Technique From The Variety Of Hang Positions And Addition Of Power Snatch/Part B Is Mostly Muscular Endurance Based/Good Form And Body Positioning Is Main Focus For All Movements

Friday12235_10204570282200921_9139317730570499258_n
Speed

A) For Time: (ALL OUT EFFORT)
100 Double Unders (Sub=150 Singles+30 Tuck Jumps)
60 WallBalls (20/14)
30 Power Cleans (115/85)
*12 Minute Cap*
B) 5 Rounds:
Row Sprints: 45 Seconds ALL OUT EFFORT For Meters
Rest 4 Minutes Between Rounds
*Compare To 1/17/2014

Tier 3:
A) For Time: (ALL OUT EFFORT)
150 Singles
20 Wall Balls
500 M Row
20 Wall Balls
150 Singles
B) “Same”

*Purpose: High Aerobic Power+Rowing Intervals/Lactate/Recovery
*Focus: Repeat WOD!/Chest Up Butt Down For Cleans Once You Make It To That Section

Saturday1656109_10204570242439927_7295827235609933081_n
Team WOD: 8:30+9:30
Free Intro: 10:30
Foundations: 12:00

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

3 August 2014

WEEKLY UPDATE: AUGUST 4TH-AUGUST 10TH

Article Of The Week:
Fixing squat issues:
http://www.t-nation.com/training/7-squat-dilemmas-solved

Video Of The Week:
Think upstream and downstream when fixing any cruddy tissue problems:
https://www.youtube.com/watch?v=5WQrUHNMNVw

Nutrition Information Of The Week: 
For those who have a lack of sunlight in life, Vitamin D supplementation will help:
http://main.poliquinstore.com/blog6/

“31 Heros WOD”: http://www.eventbrite.com/teams/848581/
When:
Saturday August 9th, 2014. First heat will begin at 8 AM. We will also run heats at 9 and 10 AM. This workout CAN be scaled for all who wish to participate. If we have more then 4 teams in a heat completing rope climbs, we will need to share ropes.

Why:
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
*This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate or sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
*Scaling options included: Lighter weights on thrusters/ring rows, dead hang chin-ups, assisted chin-ups/lower box jumps/lighter weights on plate/sand bag runs

How:
How to register for the event. Follow the link provided below thru eventbrite. Once you have been redirected to the eventbrite website and you see the Crossfit S3 Team Page with its members, click “Join This Team”. Then you will have to register yourself as an athlete. Please make sure to find a teammate for the WOD!
http://www.eventbrite.com/teams/848581/

Where:
Crossfit S3
*We will not hold our regularly scheduled Team WOD on Saturday August 9th and everyone who wishes to participate must register thru the eventbrite website. There will be no assigned Heat #’s either. First come, first serve! We hope for a big turnout and thank you for all who plan on participating!

After Party:
Crossfit S3 will hold a pool party after the 31 Heros WOD @ noon @ Sean’s house. If you have no plans, try to make it over. Kid friendly, pool friendly, BYOB, etc etc you know how it goes ;).

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS

Monday
Speed10565239_10204519691136176_3610732617304832499_n

A1) Front Squats: 3 Sets Of 4-5 Reps @ 80-85%
-Rest 1 Minute-
A2) Weighted/Non Weighted Dead Hang Chin Ups: 3 Sets Of 4-5 Reps (T2=3 Sets Of Ring Rows With 3 Seconds To Lower Every Rep)
-Rest 2 Minutes-
B) 5 Rounds:
6 Thrusters  (Rx=95/65)(T2=75/55)
10 Box Jumps (Rx=24/20″)(T2=20/16″)
-Rest 6 Mintues EXACTLY Between B+C-
C) For Time:
800 M Sprint
*Compare To 6/4/2014

Tier 3:
A1) KB Goblet Squat: 3 Sets Of 10-12 Reps
-Rest 1 Minute-
A2) Ring Rows: 3 Sets Of 8-10 Reps
-Rest 1 Minute-
B) 5 Rounds:
6 Wall Balls
10 Box Jumps
C) “Same”

Purpose: Strength/High Aerobic Power
Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Go ALL OUT For Part B+C/Thrusters Should Be Unbroken

Tuesday
Strength.Stamina

A) Split Jerk/Push Jerk:
1 Set Of 4-5 Reps @ 75%
1 Set Of 3-4 Reps @ 80%
1 Set Of 2-3 Reps @ 85%
1 Set Of 2-3 Reps @ 90%
B) 12 Minute AMRAP:
6 Push Press (135/95)
9 Power Clean (135/95)
12 Push Ups
*Compare To 8/14/2013

Tier 3:
A) Press: 3 Sets Of 6-8 Reps
B) 12 Minute AMRAP:
8 Push Press
6 Assisted Cage Push Ups
4 Burpees

Purpose: Strength/Muscular Endurance (Upper)
Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/Great Muscle Endurance Workout/Find A Moderate Weight For Part B

Wednesday
Stamina.Strength.Speed10342883_10204519691376182_2108268416053867501_n

A) Deadlifts: 3 Sets Of 4-5 Reps 80-85%
B) For Time:
40 Pullups
20 Deadlifts (Rx=185/125)(T2=135/95)
150 Double Unders (T2=6 Rounds Of 50 Singles+5 Broad Jumps (6/4′))
400 M Run
20 Pullups
10 Deadlifts (Rx=185/125)(T2=135/95)
75 Double Unders (T2=3 Rounds Of 50 Singles+5 Broad Jumps (6/4′))

Tier 3:
A) Deadlifts: 3 Sets Of 6-8 Reps
B) 5 Rounds:
5 Renegade Rows
7 KB Deadlifts
50 Singles
200 M Run

Purpose: Strength/Muscular Endurance/Moderate Aerobic Power
Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 4-5 Reps At The Following Percentages/Deadlift Weight For Metcon Should Be 55-65% Of 1 RM/Find A Good Pace

Thrusday
Strength.Speed

A) 3 Sets: 2 High Hang Snatches + 2 Above The Knee Hang Snatches + 1 Power Snatch
B) 4 Rounds
2 Minute AMRAP’s:
4 Power Snatch (Rx=155/105)(T2=95/65)
16 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
Max Effort Burpees With Remaining Time
-Rest 2 Minutes Between Rounds-

Tier 3:
A) “Same”-Work On Movement Pattern/Technique
B) 4 Rounds:
5 DB Hang Power Snatch Per Arm
15 Russian KBS
Max Effort Burpees With Remaining Time
-Rest 2 Minutes Between Rounds-

Purpose: Olympic Lifting Technique+Skill/Lactate
Focus: Continue To Focus On Technique From The Variety Of Hang Positions And Addition Of Power Snatch/For Part B Weight Should Be Heavy But Manageable With Quality Reps On All Power Snatch/Go ALL OUT Once You Reach The Burpees

Friday
Stamina10592640_10204519691496185_3530131772621952627_n

5 Rounds:
15 Wall Balls (Rx=20/14)(T2=14/10)
750 M Row
-Rest 3 Minutes Between Rounds-

OR

5 Rounds:
15 Wall Balls (Rx=20/14)(T2=14/10)
800 M Run
-Rest 3 Minutes Between Rounds-

Tier 3:
10 Rounds:
8 Wall Balls
Odd Rounds: Run 200 M, Even Rounds: Row 250 M
-Rest 1 Minute Between Each Round-

Purpose: High Aerobic Power Intervals/Aerobic Sustainability/Recovery
Focus: Consistency With All Rounds

Saturday
Team WOD: *CANCELLED DUE TO 31 HEROS WOD*
Foundations: 12:00

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

26 July 2014

WEEKLY UPDATE: JULY 28TH-AUGUST 3RD

Article Of The Week:
Not seeing any gains? Are you overtraining or under recovering? Take a read at some potential reasons:
http://www.nutrition-wod.com/2014/02/08/are-you-overtraining/

Video Of The Week:
On average, adults spend 2.5 hours a day on a smartphone. Make sure your texting set up is proper:
http://www.mobilitywod.com/2011/11/episode-338-most-important-mwod-ever-slow-death-by-text/

Nutrition Information Of The Week:
Good read for tips on how to lose unwanted belly fat:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1206/Nine_Secrets_to_Losing_Belly_Fat_Fast_.aspx

“31 Heros WOD”: http://www.eventbrite.com/teams/848581/
When:
Saturday August 9th, 2014. First heat will begin at 8 AM. We will also run heats at 9 and 10 AM. This workout CAN be scaled for all who wish to participate. If we have more then 4 teams in a heat completing rope climbs, we will need to share ropes.

Why:
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
*This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate or sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
*Scaling options included: Lighter weights on thrusters/ring rows, dead hang chin-ups, assisted chin-ups/lower box jumps/lighter weights on plate/sand bag runs

How:
How to register for the event. Follow the link provided below thru eventbrite. Once you have been redirected to the eventbrite website and you see the Crossfit S3 Team Page with its members, click “Join This Team”. Then you will have to register yourself as an athlete. Please make sure to find a teammate for the WOD!
http://www.eventbrite.com/teams/848581/

Where:
Crossfit S3
*We will not hold our regularly scheduled Team WOD on Saturday August 9th and everyone who wishes to participate must register thru the eventbrite website. There will be no assigned Heat #’s either. First come, first serve! We hope for a big turnout and thank you for all who plan on participating!

After Party:
Crossfit S3 will hold a pool party after the 31 Heros WOD @ noon @ Sean’s house. If you have no plans, try to make it over. Kid friendly, pool friendly, BYOB, etc etc you know how it goes ;).

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS

Monday
Stamina10446678_10204447203604033_5340582172299764769_n

A1) Front Squats: 4 Sets Of 5-6 Reps @ 75-80%
-Rest 1 Minute-
A2) Weighted/Non Weighted Dead Hang Chin Ups: 4 Sets Of 5-6 Reps
-Rest 2 Minutes-
B) For Time:
10 Alternating Jumping Lunges Per Leg
20 Burpees
30 Ball Slams (Rx=30/20)(T2=20/15)
40 Ab Mat Situps
50 Calorie Row
40 Ab Mat Situps
30 Ball Slams (Rx=30/20)(T2=20/15)
20 Burpees
10 Alternating Jumping Lunges Per Leg
*25 Minute Cap*

Tier 3:

A1) KB Goblet Squat:
3 Sets Of 10-15 Reps
-Rest 1 Minute-
A2) Ring Rows:
3 Sets Of 8-12 Reps
B) For Time:
10 Walking Lunges Per Leg
15 Burpees
20 Ball Slams
25 Ab Mat Situps
30 Calorie Row
25 Ab Mat Situps
20 Ball Slams
15 Burpees
10 Walking Lunges Per Leg

*Purpose: Strength/Aerobic Capacity+Aerobic Sustainability
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Longest Workout Of The Week For Most/Find A Pace And Keep After It

Tuesday
Speed.Strength

A) Split Jerk/Push Jerk:
1 Set Of 5-6 Reps @ 75%
1 Set Of 3-4 Reps @ 80%
1 Set Of 3-4 Reps @ 85%
B) 15-12-9:
S20 (Rx=155/105)(T2=115/75)
HSPU (T2=Hand Release Pushups)
Box Jumps (Rx=24/20″)(T2=20/16″)

Tier 3:
A) Push Press: 3 Sets Of 6-8 Reps
B) 20-15-10-5:
DB Push Press
Yoga Push Ups
Box Jumps

*Purpose: Strength/Muscular Endurance/Moderate Aerobic Power
*Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/S20 Weight Should Be Around 60-65% Of 1 RM/Another Good Little Shoulder Burner

Wednesday
Strength.Speed.Stamina10552585_10204447241044969_6774514991055153653_n

A) Deadlifts: 4 Sets Of 5-6 Reps @ 75-80%
B) 14 Minute AMRAP:
7 Chest To Bar Pullups (T2=Pullups)
14 Hang Power Cleans (Rx=135/95)(T2=95/65)
21 Wall Balls (Rx=20/14)(T2=14/10)

Tier 3:
A) Deadlifts: 4 Sets Of 8-10 Reps
B) 14 Minute AMRAP:
4 DB Renegade Rows
8 Hang Power Cleans
12 Wall Balls

*Purpose: Strength/Moderate Aerobic Power/Muscular Endurance
*Focus:  Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 5-6 Reps At The Following Percentages/Hang Power Clean Weight Should Be Moderate/Find A Good Pace, Remember It’s 14 Minutes

Thursday
Speed.Stamina

A) 3 Sets: 3 High Hang Snatches + 2 Above The Knee Hang Snatches
B) 3 Rounds:
15 Hang Power Snatch (Rx=75/55)(T2=65/45)
75 Double Unders (T2=100 Singles+10 Broad Jumps (6/4′))
400 M Run

Tier 3:
A) “Same”
B) 3 Rounds:
10 DB Hang Power Snatch Per Arm
75 Singles + 8 Broad Jumps
400 M Run

*Purpose: Olympic Lifting Technique+Skill/High Aerobic Power
*Focus: Continue To Focus On Technique From The Variety Of Hang Positions/For Part B Weight Should Be On The Light To Moderate Side/Good Lung Burner/Try To Stay Moving

Friday
Strength10550832_10204447205444079_6780928363613268702_n

A) Build To A 5 Rep Max Thruster
B) EMOM For 10 Minutes:
2 Thrusters @ Part A Weight + 6-8 Burpees
C) 50 Toes 2 Bar For Time
*Compare To 5/2/14 Or 2/17/2014

Tier 3:
A) “Same”
B) “Same”
C) 50 Knees To Elbow Or 50 Ab Mat Sit Ups

*Purpose: Strength/Moderate Aerobic Power/Core Endurance
*Focus: Keep Weight Distributed In Hips And Heels/Gain Momentum From Leg And Hip Drive/Compare T2B To Previous Entry/Entries

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

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

19 July 2014

WEEKLY UPDATE: JULY 21ST-JULY 27TH

Article Of The Week:
Great quick blog post about the need to “RX” every workout. Every individual has strengths/weaknesses and the days when RX weights, movements, etc etc are too challenging to perform in a workout, you are always better off making sure that proper mechanics of movements are priority number 1 before adding intensity to those movements.
http://www.tyrellmara.com/debunking-crossfit-rx-fallacy-30-ways-train/

Video Of The Week:
For those with tight or impinged hip capsules; watch video below:
https://www.youtube.com/watch?v=LlSyVwOP3d0

Nutrition Information Of The Week:
All coconut waters are not created equal. Take a read at what you should be buying and the ones to avoid:
http://foodbabe.com/2014/07/15/how-to-buy-the-healthiest-coconut-water-and-avoid-the-worst/

River Race WOD:
Hi ALL S3 members and family! Who is down for a mud run/fun run up the river @ Chris Joyce’s place and then a float/drink back down the river after?? If you are interested, sign up on the chalkboard! We did one very similar last year and it was great! Plan for a full morning/afternoon. The River Race WOD will take place on Sunday July 27th @ 10 AM. Please bring your own flotation device and BYOB. Don’t miss out!

“31 Heros WOD”:
When:
Saturday August 9th, 2014. First heat will begin at 8 AM. We will also run heats at 9 and 10 AM. This workout CAN be scaled for all who wish to participate. If we have more then 4 teams in a heat completing rope climbs, we will need to share ropes.

Why:
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
*This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate or sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
*Scaling options included: Lighter weights on thrusters/ring rows, dead hang chin-ups, assisted chin-ups/lower box jumps/lighter weights on plate/sand bag runs

How:
How to register for the event. Follow the link provided below thru eventbrite. Once you have been redirected to the eventbrite website and you see the Crossfit S3 Team Page with its members, click “Join This Team”. Then you will have to register yourself as an athlete. Please make sure to find a teammate for the WOD!
http://www.eventbrite.com/teams/848581/

Where:
Crossfit S3
*We will not hold our regularly scheduled Team WOD on Saturday August 9th and everyone who wishes to participate must register thru the eventbrite website. There will be no assigned Heat #’s either. First come, first serve! We hope for a big turnout and thank you for all who plan on participating!

After Party:
Crossfit S3 will hold a pool party after the 31 Heros WOD @ noon @ Sean’s house. If you have no plans, try to make it over. Kid friendly, pool friendly, BYOB, etc etc you know how it goes ;).

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

THIS WEEKS WORKOUTS:

Monday
Strength10389655_10204403069380705_4295065123731238112_n

A1) Front Squat:
3 Sets Of 6-8 Reps @70-75% Of 1 Rep Max
-Rest 1 Minute-
A2) Weighted Or Non-Weighted Dead Hang Chin Ups:
3 Sets Of 6-8 Reps (T2=3 Sets Of 6-8 Ring Row With 3 Seconds To Lower Every Rep)
-Rest 2 Minutes-
B) 5 Minute AMRAP:
Max Effort Power Cleans (Rx=185/125)(T2=115/75)
C) Plank Holds:
6 Sets Of 30 Seconds On/30 Seconds Off

Tier 3:
A1) KB Goblet Squat:
3 Sets Of 10-15 Reps
-Rest 1 Minute-
A2) Ring Rows:
3 Sets Of 8-12 Reps
B) 8 Minute AMRAP:
8 Hang Power Cleans
200 M Row
C) “Same”

*Purpose: Strength/Power+Explosiveness/ATP-CP/Core Assistance
*Focus: Quality Of Movement On Front Squats With Correct Depth/Follow Percentages/Power Clean Weight Varies On This One/Chest Up, Butt Down On All Reps

Tuesday
Speed.Stamina

A) Split Jerk/Push Jerk:
4-5 Reps @ 70%
4-5 Reps @ 75%
3-4 Reps @ 80 %
3-4 Reps @ 85%
B) 15 Minute AMRAP:
200 M Run
15 Ring Pushups (T2=10 Yoga Pushups)(https://www.youtube.com/watch?v=HvghDKEkT6w)
50 Double Unders (T2=100 Singles+10 Tuck Jumps)

Tier 3:
A) Push Press:
3 Sets Of 6-8 Reps
B) 15 Minute AMRAP:
200 M Run
10 Pushups Using Cage Assistance
50 Singles

*Purpose: Strength/Power+Explosiveness+Technique/Aerobic Capacity/Muscular Endurance
*Focus: Quality Of Movement Of Split/Push Jerk/Follow Percentages/Find A Good Pace; Longest Workout Of Week/Do Not Go Anaerobic Until End

Wednesday
Stamina.Strength.Speed10527447_10204403052660287_226205467418553620_n

A) Deadlifts:
3 Sets Of 6-8 Reps @70-75% Of 1 Rep Max
B) 4 Rounds:
8 Box Jumps (Rx=30/24″)(T2=24/20″)
12 Wall Balls (Rx=20/14)(T2=14/10)
16 KBS (Rx=1.5/1.0)(T2=1.25/.75)

Tier 3:
A) Deadlifts:
3 Sets Of 10-12 Reps
B) “Same”-Scale Accordingly

*Purpose: Strength/High Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Only 6-8 Reps At The Following Percentages/Find A Good Pace For Part B; Do Not Go Out Too Hot Too Soon But Keep Intensity High

Thursday
Strength.Stamina

A) High Hang Power Snatch:
3 Sets Of 5 Reps
B) 12 Minute AMRAP:
2 Wall Walks
2 Rope Climbs (T2=8 Ring Rows)
8 Ring Dips

Tier 3:
A) “Same” Or Practice With Dumbbell
B) 12 Minute AMRAP:
9 Hang DB Snatch Per Arm
7 Bench Dips
5 DB Renegade Rows

*Purpose: Oly Lifting Technique/Gymnastic Strength/Muscular Endurance
*Focus: Continue To Focus On Technique From The High Hang Position/Good Movement Is Priority Today/Not A Lung Burner But Muscular Endurance Tester/Choose Movements Appropriate To Skill Level

Friday
Speed10443497_10204403053060297_7368496965519219835_n

A) 3 Rounds:
Max Effort Thrusters In 1 Minute (Rx=95/65)(T2=75/55)
-Rest 3 Minutes Between Rounds-
B) 3 Rounds:
Max Effort Burpees To “6 Target In 1 Minute
-Rest 3 Minutes Between Rounds-
C) 3 Rounds:
30 Seconds Max Effort Row
-Rest 2:30 Between Rounds-

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

*Purpose: Lactate Endurance/Recovery
*Focus: All Out Effort For Each Minute AKA Do Not Hold Anything Back/Pick A Weight On Thrusters That Will Challenging You To Work The Entire Minute Without A Break Or At Most Only One

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

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

13 July 2014

WEEKLY UPDATE: JULY 14TH-JULY 20TH

Article Of The Week:
3 quick habits to become a better lifter:
http://www.crossfitinvictus.com/blog/three-habits-of-great-lifters/

Video Of The Week:
Floss/Fix those tight hip flexors and psoas muscles:
https://www.youtube.com/watch?v=Xcx9P5KFNk8

Nutrition Information Of The Week:
Please take a read!:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/903/Is_Sugar_More_Trouble_Than_Its_Worth?.aspx

River Race WOD:
Hi ALL S3 members and family! Who is down for a mud run/fun run up the river @ Chris Joyce’s place and then a float/drink back down the river after?? If you are interested, there will be a sign up sheet at the gym. We did one very similar last year and it was great! Plan for a full morning/afternoon. The River Race WOD will take place on Sunday July 27th @ 10 AM . Please bring your own flotation device and BYOP. Don’t miss out!

“31 Heros WOD”:
When:
Saturday August 9th, 2014. First heat will begin at 8 AM. We will also run heats at 9 and 10 AM. This workout CAN be scaled for all who wish to participate. If we have more then 4 teams in a heat completing rope climbs, we will need to share ropes.

Why:
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief.

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
*This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate or sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
*Scaling options included: Lighter weights on thrusters/ring rows, dead hang chin-ups, assisted chin-ups/lower box jumps/lighter weights on plate/sand bag runs

How:
How to register for the event. Follow the link provided below thru eventbrite. Once you have been redirected to the eventbrite website and you see the Crossfit S3 Team Page with its members, click “Join This Team”. Then you will have to register yourself as an athlete. Please make sure to find a teammate for the WOD!
http://www.eventbrite.com/teams/848581/

Where:
Crossfit S3
*We will not hold our regularly scheduled Team WOD on Saturday August 9th and everyone who wishes to participate must register thru the eventbrite website. There will be no assigned Heat #’s either. First come, first serve! We hope for a big turnout and thank you for all who plan on participating!

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

Olympic Lifting Class:
Next weeks Olympic Lifting Class will not take place due to Stephen’s competition. He is also moving back to New Hampshire the following week and we wish him the best of luck. We are sad to see him leave as he was just getting started with S3 and we do plan on bringing in another person in the future to continue where Stephen left off.

THIS WEEKS WORKOUTS

Monday
Speed10494872_10204355891561289_5811010636800919566_n

A) Front Squat: 3 Sets Of 6-8 Reps @ 60-65% Of 1 Rep Max
*THESE ARE NOT SETS TO FIND A 6-8 REP MAX*
B) For Time:
50 Thrusters (Rx=75/55)(T2=65/45)
-Rest 2 Minutes-
800 M Run
-Rest 2 Minutes-
250 Double Unders (T2=5 Rounds: 50 Singles+8 Broad Jumps (6/4))

Tier 3
A) Goblet Squat/Air Squat Technique: 3 Sets Of 12-15 Reps
B) 3 Rounds:
8 Thrusters (Very Light)
50 Singles+5 Broad Jumps
200 M Run
-Rest 1 Minute Between Rounds-

*Purpose: Strength/High Aerobic Power Intervals
*Focus: Quality Of Movement On Front Squats With Correct Depth/Weight Should Be Moderate On FS/High All Out Efforts For 3 Movements On Part B/Weight For Thrusters Should Be On Lighter Side Today

Tuesday
Stamina.Strength

A) Build To A 1 Rep Split/Push Jerk
B) 7 Rounds:
3 Handstand Pushups (T2=3 Strict Pushups+1 Wall Walk)
5 Burpees
7 Push Press (Rx=135/95)(T2=95/65)

Tier 3
A) Push Press: 3 Sets Of 6-8 Reps
B) 7 Rounds:
7 Burpees
7 DB Push Press

*Purpose: Explosive Power+Technique/Strength/Upper Body Strength+Endurance
*Focus: Find A Max For Part A/Moderate Weight For Part B (If Needing To Drop Barbell, Only 1 Time In 7 Reps)/Quality Burpees; No Snailing

Wednesday
Strength.Speed.Stamina10488154_10204355917601940_703650729765013765_n

A) Deadlift: 3 Sets Of 6-8 Reps @ 60-65% Of 1 Rep Max
*THESE ARE NOT SETS TO FIND A 6-8 REP MAX*
B) 12 Minute AMRAP:
12 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
12 Power Cleans (Rx=95/65)(T2=75/55)
200 M Row

Tier 3
A) Deadlift: 3 Sets Of 8-10 Reps
B) 12 Minute AMRAP:
12 Russian KBS
12 Hang Power Cleans
200 M Row

*Purpose: Strength/Hip Hinging Power/Moderate Aerobic Power
*Focus: Quality Of Movement On Deadlifting With Correct Spinal Alignment/Weight Should Be Moderate On Deadlifts/Push A Heavy KB For You/Power Cleans Should Be Slightly Moderate/Find A Good Pace; Do Not Go Out Too Hot

Thursday
Speed.Strength

A) 5 Sets Of 3 Reps Of The 3 Position Snatch (Power Or Squat Snatch)(Work In This Sequence: High Hang/Above The Knee Hang/Floor=1 Rep)
B) 7 Minute AMRAP:
5 Power Snatch (Rx=115/75)(T2=95/65)
10 Box Jumps (Rx=24/20)(T2=20/16)
*Compare To 4/3/2014

Tier 3
A) High Hang Power Snatch Technique
B) 7 Minute AMRAP
7 DB Hang Power Snatch L
7 DB Hang Power Snatch R
7 Box Jumps

*Purpose: Explosive Power+Technique/High Aerobic Power
*Focus: Quality Of Technique And Correct Positioning On 3 Position Snatch/Moderate Weight For Part B/High Pace And High Effort For Conditioning Portion

Friday
Stamina10411976_10204355917281932_5494676238120260884_n

A) Goat Work 15 Minutes
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around
B) 3 Rounds:
25 Wall Balls (Rx=20/14)(T2=14/10)
400 M Run
25 Ball Slams (Rx=30/20)(T2=20/15)
500 M Row

Tier 3
A) “Same”
B) 3 Rounds:
12 Wall Balls
200 M Run
15 Ball Slams
250 M Row

*Purpose: Aerobic Capacity + Aerobic Sustainability
*Focus: Work On Weaknesses, Coaches Will Help With Any Skill/Technique/Questions; Part B Try To Find A Pace And Keep After It; Longest Workout Of Week; Try To Stay Aerobic Throughout

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 July 2014

WEEKLY UPDATE: JULY 7TH-JULY 13TH

Article Of The Week:
Use these 5 yoga poses to help  stretch the posterior chain after deadlifting:
http://www.tabatatimes.com/5-post-crossfit-yoga-poses-for-deadlifts/

Video Of The Week:
Having trouble with calf tightness?? Grab a lacrosse ball and use these methods to smash those lower leg bits:
http://www.mobilitywod.com/2011/07/episode-279-mob-those-lower-leg-bits/

Nutrition Information Of The Week:
Make sure your body is getting enough Vitamin D:
http://breakingmuscle.com/nutrition/are-you-sure-youre-getting-enough-vitamin-d

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

Olympic Lifting Class Addition:
On Sundays at 10 AM, Crossfit S3 will be offering an addition to the schedule-an Olympic Lifting class taught by Stephen Brown from Team MuscledriverUSA. The class capacity will be only 10 to ensure the highest quality of instruction possible. Cost of class will be $7. Members must register online for available slots-first come, first serve. To sign up for the class, login and click the online store tab. Click “Services”, “Crossfit Classes” from the drop down box, and then click the Olympic Lifting Class tab. Then add it to your cart and register for the class. Hope many will sign up and we will have a great turnout.

THIS WEEKS WORKOUTS

Monday
Stamina

Good Luck at Med School Derrick!

A) Back Squat 1-1-1-1-1
B) 8 Rounds:
10 Box Jumps (Rx=24/20)(T2=20/16) *NO Rebounding On Box Jumps Today*
10 KBS (Rx=1.5/1.0)(T2=1.25/.75)
200 M Run
*25 Minute Cap*

Tier 3:
A) Back Squat/Box Squat Technique: 4 Sets Of 6-8 Reps
B) 14 Minute AMRAP:
7 Box Jumps
14 KBS
200 M Run

*Purpose: Strength/Aerobic Capacity+Sustainability
*Focus: Squat Quality+Technique+Depth+Heavy!/For Part B Find A Good Pace And Keep With It/Try Not To Take Huge Breaks/Focus On Keeping Your Body In Motion

Tuesday
Speed.Strength

A) Press 4-3-2-1
B) 10 Minute AMRAP:
4 Handstand Push Ups (T2= Hand Release Pushups)
6 Chest To Bar Pullups (T2=Pullups)
8 Hang Power Snatch (Rx=95/65)(T2=75/55)

Tier 3:
A) Press- 4 Sets Of 6-8 Reps
B) 10 Minute AMRAP:
4 Banded Pullups
6 Push Ups
8 DB Hang Power Snatch L
8 DB Hang Power Snatch R

*Purpose: Strength/Upper Body Density
*Focus: Lift Heavy For Part A Keeping Good Body Positioning/Quality Of Movements For Part B

10366279_10204302246900206_6398400491185300603_n

Pick Things Up, Put Things Down

Wednesday
Strength.Stamina.Speed

A) Goat Work 20 Minutes
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around
B) 15-12-9
Power Cleans (Rx=115/85)(T2=95/65)
Burpees
-Rest 10 Minutes-
C) “Repeat”

Tier 3:
A) “Same”
B) 15-12-9
Hang Power Cleans
Burpees
-Rest 10 Minutes-
C) “Repeat”

*Purpose: High Aerobic Power
*Focus: Work On Weaknesses, Coaches Will Help With Any Skill/Technique/Questions; For Part B, All Out Effort. Weight For Power Cleans Should Be On The Slightly Moderate Side

Thursday
Stamina.Speed

A) OHS 1-1-1-1-1
B) “Nancy”
5 Rounds
400 M Run
15 OHS (95/65) (T2=Scale Weight Accordingly)

Tier 3:
A) Overhead Squat/Squat Technique
B) For Time:
100 M OH Plate Walk
200 M Run
30 Walking OH Plate Lunges
400 M Run
30 Walking OH Plate Lunges
200 M Run
100 M OH Plate Walk

*Purpose: Strength+Stability/Muscular Endurance/Aerobic Sustainability
*Focus: Squat Quality+Technique+Depth/Benchmark Day(Repeat For Some)/Find A Good Pace And Keep After It/Focus On Squat Form And Breathing

Friday
Strength1381559_568568483208242_2028752519_n (2)

A1) 3 Sets: 8-10 Reps Pendlay Rows (2 Seconds To Lower Each Rep)
-Rest 1 Minute-
A2) 3 Sets: 8-10 Double KB Strict Press (T2=Double DB Strict Press)
-Rest 1 Minute-
B1) 3 Sets: 6-8 Dead Hang Chinups (T2=6-8 Ring Rows With 2 Seconds To Lower Each Rep)
-Rest 1 Minute-
B2) 3 Sets: 6-8 Strict Ring Dips (T2=Banded Ring Dips/On Toes)
-Rest 1 Minute-
C) Accumulate 2 Minutes Of Full Plank/1 Minute Side Plank Left/1 Minute Side Plank Right

Tier 3:
“Same As T2″-Scale Weight Accordingly

*Purpose: Strength (Push/Pull)/Core Assistance
*Focus: Strict Strength Pushing/Pulling Movements/Go Heavy For The Prescribed Rep Scheme With Quality Form

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

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

29 June 2014

WEEKLY UPDATE: JUNE 30TH-JULY 6TH

Article Of The Week:
Quick tips on working out in the heat:
http://modpaleo.com/2014/06/26/training-heat/

Video Of The Week:
Get the ugliness out of the hip/groin area with this mobility exercise:
http://www.mobilitywod.com/2012/04/super-sumo-groin-mob/

Nutrition Information Of The Week:
10 common nutrition mistakes women make with dieting… can apply to men as well:
http://www.t-nation.com/diet-fat-loss/10-mistakes-women-make-with-diets

Schedule Update:
The upcoming Friday is The 4th Of July and we will be closed for ALL classes. Please enjoy your holiday with friends and family and be safe! Also the schedule pool party at Sean’s house is cancelled for the 4th of July but we do planning on rescheduling a pool party in August. Have your calendars cleared for those weekends 😉

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

Olympic Lifting Class Addition:
On Sundays at 10 AM, Crossfit S3 will be offering an addition to the schedule-an Olympic Lifting class taught by Stephen Brown from Team MuscledriverUSA. The class capacity will be only 10 to ensure the highest quality of instruction possible. Cost of class will be $7. Members must register online for available slots-first come, first serve. To sign up for the class, login and click the online store tab. Click “Services”, “Crossfit Classes” from the drop down box, and then click the Olympic Lifting Class tab. Then add it to your cart and register for the class. Hope many will sign up and we will have a great turnout.

THIS WEEKS WORKOUTS:

Monday10428005_10204238631069850_8638506260617718089_n
Strength

A) Back Squat 2-2-2-2
B) EMOM For 6 Minutes:
3-4  Squat Cleans (Rx=165/115) (T2=115/85)
C) EMOM For 6 Minutes:
7-10 Strict Toes To Bar (T2= Knees To Elbow)

Tier 3:
A) Back Squat/Box Squat Technique: 5-5-5
B) 12 Minute AMRAP:
6 Renegade Rows (1 Rep=Pushup/Pull R/Pull L)
9 DB Goblet Squat
12 Ab Mat Situps

*Purpose- Strength/Explosive Power/Core
*Focus- Squat Quality+Technique+Depth+Heavy!/For B, Good Quality Movement With A Moderate To Heavy Weight/For C, No Kips

Tuesday
Stamina.Speed

A) Press 2-2-2-2
B) For Time:
50 Push Press (95/65)
800 M Run
50 KBS (1.5/1.0)
400 M Run
*Compare To 3/27/2014

Tier 3:
A) Press: 4 Sets Of 5-6 Reps
B) 3 Rounds:
12 Push Press
200 M Run
12 KBS
200 M Run

*Purpose- Strength/Moderate Aerobic Power/Upper Body Endurance
*Focus-Lift Heavy For Part A Keeping Good Body Positioning/Crossfit S3 Benchmark, So Beat Previous Mark Or Chart Down If First Time/Weight Should Be Relatively Moderate To Light On Push Press

Wednesday10441095_10204238631349857_7757970670414874929_n
Strength.Speed.Stamina

A) 7 Rounds:
3 Deadlifts (Rx=315/205)(T2=245/165)
6 Box Jumps (Rx=30/24)(T2=24/20)
9 Calorie Row
-Rest 1 Minute Between Rounds-
B) 10 Minute Recovery Row/Run At 50-60%

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

*Purpose- Strength/Lactate/Intervals/Recovery
*Focus- Deadlifts Should Be On The Heavier Side/Keep Proper Spine And Body Alignment For Every Deadlift/High Box Jump So Make Each One Count/Push Each Round Hard Aka Don’t Hold Back

Thursday
Stamina.Strength

A1) Overhead Squat 2-2-2-2
-Rest 30 Seconds-
A2) Weighted Pullup: Find 1 Rep Max (Try To Add 2.5-5 Lbs Compared To Last Week)
T2) 4 Sets: 2-3 Banded Pullups (Hold 1 Second At Top Every Rep) (Use A Very Light Band For You)
-Rest 2 Minutes-
B) 10 Rounds:
5 Burpees
10 Wall Balls (Rx=20/14)(T2=14/10)

Tier 3:
A) Squat/Overhead Squat Technique
B) 10 Minute AMRAP:
10 Burpees Or Squat Thrusters
10 Air Squats

*Purpose- Strength+Stability/Muscular Endurance/Moderate Aerobic Power
*Focus- Squat Quality+Technique+Depth/Lung Burner For Part B, Have Fun

Friday10414507_10204163282466182_223572603533548510_n
REST DAY/NO CLASS/HAPPY 4TH OF JULY

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

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

20 June 2014

WEEKLY UPDATE: JUNE 23RD-JUNE 29TH

Article Of The Week:
Over training or under recovered? What are the signs of overtraining? Don’t hesitate to take a rest day.. or 2 from time to time if these symptoms are occurring  ;).
http://www.boxlifemagazine.com/training/10-signs-youre-overtraining

Video Of The Week:
Tight shoulders or lats?? Clean the crud out of your system with these 2 mobility movements:
https://www.youtube.com/watch?v=skHV4sTF3hI

Nutrition Information Of The Week:
The top 11 biggest lies, myths and misconceptions of mainstream nutrition:
http://eatlocalgrown.com/article/12317-top-11-biggest-lies-of-mainstream-nutrition.html?c=jer

S3 Conditioning:
S3 Conditioning will hold class this upcoming Monday night at 6:30 PM. Check out the Facebook S3 page for the regularly scheduled 11 AM S3 Conditioning WOD and please make sure to register for classes.

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

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 the link provided for any additional information http://www.sewandwater.com/

THIS WEEKS WORKOUTS:

Monday10387610_10204163281706163_7313345473630396389_n
Speed

A) Back Squat 2-2-2-2-2
B) For Time:
50 Double Unders (T2=100 Singles+15 Lateral Bar Hops)
40 Wall Balls (Rx=20/14)(T2=14/10)
30 Double Unders (T2=60 Singles+10 Lateral Bar Hops)
20 Wall Balls (Rx=20/14)(T2=14/10)
400 M Run

Tier 3:
A) Back Squat/Box Squat Technique: 3 Sets Of 6-8 Reps
B) 3 Rounds:
50 Singles
12 Wall Balls
200 M Run

*Purpose- Strength/High Aerobic Power
*Focus-Squat Quality+Technique+Depth+Heavy!/Shorter WOD So Keep Intensity Very High/Try To Minimize Breaks/Very Short Breaks If Needed

Tuesday
Strength.Stamina

A) Press 5-3-3-2
B) “Danny”-Benchmark Hero WOD in respect to Oakland SWAT Sergeant Daniel Sakai, age 35, who was killed on March 21, 2009 in the line of duty
20 Minute AMRAP:
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pullups

Tier 3:
A) Press: 4 Sets Of 5-6 Reps
B) “Same”-Scale Accordingly

*Purpose-Strength/Moderate Aerobic Power/Muscular Endurance (Upper)
*Focus-Lift Heavy For Part A Keeping Good Body Positioning/Benchmark Day So Beat Previous Mark Or Chart Down If First Time/20 Minutes Is Not Short So Find A Consistent Pace/Don’t Burn Out To Soon/Weight For Push Press Should Be Moderate If Scaling (55-60%) Of 1 RM

Wednesday10389659_10204163281986170_4782710713848926957_n
Strength.Speed.Stamina

A) For Time:
250 M Row
15 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
25 Burpees
15 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
250 M Row
-Rest 10 Minutes-
Repeat
B) 500 M Row Sprint
C) 5 Minute Recovery Row (50-60%)

*Purpose- High Aerobic Power/Intervals/Recovery
*Focus- Heavy KB For You/Hip Power And Thrust/High Effort! Push Each Set Of Work/100% Max Effort On 500 M Row/Today Should Be Tough

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

Thursday
Speed.Strength

A1) OHS 2-2-2-2-2
-Rest 30 Seconds-
A2) Find 1 RM Weighted Pullup (Go Heavy Its Only 1 Rep)
T2= 5 Sets: 3-4 Banded Pullups (Use A Very Light Band For You)
-Rest 2 Minutes-
B) 4 Rounds:
20 Ring Push Ups
10 KB Hang Power Snatches (5 Per Arm)(1.5/1.0)
2 Rope Climbs

Tier 2:
4 Rounds:
8 DB Renegade Rows (1 Rep=Pull L/Pull R/Push Up)
12 DB Hang Power Snatch (Per Arm)

Tier 3:
A1) OHS Technique/Squat Technique
-Rest 30 Seconds-
A2) Banded Pullups: 4 Sets Of 6-8 Reps
-Rest 2 Minute-
B) 4 Rounds:
10 DB Hang Power Snatch (Per Arm)
5 Renegade Rows (1 Rep=Pull L/Pull R/Push Up)
200 M Row

*Purpose-Strength+Stability/Muscular Endurance (Upper)
*Focus-Squat Quality+Technique+Depth/Not A Lung Burner So Priority Is On Form Of Movements/If You Do Not Have Rope Climbs, Use Tier 2

Friday10414507_10204163282466182_223572603533548510_n
Stamina

A) Goat Work 20 Minutes
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around
B) 4 Rounds:
400 M Run
25 Ball Slams (Rx=30/20)(T2=20/15)
25 Ab Mat Situps
*25 Minute Cap*

Tier 3:
A) “Same”
B) 18 Minute AMRAP:
200 M Run
12 Ball Slams
12 Ab Mat Situps

*Purpose-Aerobic Capacity+Sustainability/Leg+Core Endurance
*Focus- Work On Weaknesses, Coaches Will Help With Any Skill/Technique/Questions. For Part B Find A Good Pace And Keep With It/Try Not To Take Huge Breaks/Focus On Keeping Your Body In Motion

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

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