Article Of The Week:
Placing high stress on your body over time can possibly lead to small aches, strains, etc. Learning how to listen to your body when minor things happen can prevent major issues. Please take a read below:
Video Of The Week:
Creating a more stable, efficient front rack position can lead to huge changes in your front squat, thruster, and jerk. Please watch the video below:
Nutrition Information Of The Week:
Post recovery windows are small but very important to utilize in speeding up the recovery process. Great read below! Start putting these actions in place:
Updates Of The Week:
Thank you to all members who participated in the Crossfit S3 survey. We will take a look at the surveys this week and have a follow up based on your responses. These surveys always give a good barometer on what things we are doing positively, what possibilities could be in the mix and what things we can improve upon. Thanks again!
Below is the schedule for next week:
Monday- Regular Hours
Tuesday (Christmas Eve)- 8 am/10 am/11 am/12 pm classes only- NO Night Classes
Wednesday (Christmas)- CLOSED ALL DAY/NIGHT
Thursday- Regular Hours
Friday- Regular Hours
S3 Conditioning night classes will be held only on Monday this week at 6:30 PM. Over the last 6 weeks we have noticed a very small turnout with the night conditioning classes. To justify running these additional classes 2 nights a week, we will be monitoring class participation. Please remember to register for these classes so we can provide the best class structure possible. Thank you S3 members!
As a reminder for all S3 members, please make sure to register for classes prior to attending. Over the past few weeks there has been a decline in online registration. To guarantee the most optimal running group class, please remember to do so. Thank you S3 members!
S3 Member Of The Month:
Le Roux Pelser
Why do you Crossfit?
I have been an athlete my whole life so working out is something I enjoy and will always want to do. As far as crossfit goes, I must honestly say I don’t do it because its a good workout. I go everyday because of the people. Being surrounded by good people with a common goal is what makes me come back. I’ve been a part of national and collegiate swim teams and trained with some of the toughest warriors in Muay Thai and kickboxing. What I have found at S3 is that we all support each other to push harder, lift smarter and live healthier. I enjoy the constant challenge and never ending standards that are set in crossfit. No matter how good you are at one single part of the workout, there is always something you can improve upon.
What is the best part of S3 and why do you keep coming back?
The people! Equipment does not make a gym, people do. The coaches and owners have a great formula for success. We do everything smart. That’s the difference between S3 and the stereotypes you hear about in crossfit. As for the members who make up the S3 community, I couldn’t ask for a better group. We all come in and push each other to be better, not only in the gym but outside as well. My Clydesdale brothers keep me coming back… No seriously I am not allowed to not show up if JB commits a time that we have to work out lol.
How long have you been crossfitting?
Couple months. I wish I started this earlier.
What’s your favorite gymnastic move?
Ring dips- Thanks to some awesome coaching from Christine that’s about the only gymnastic move I can do.
What is your least favorite gymnastic move?
Pull-ups- At my weight it’s not the easiest of movements.
What is your favorite weightlifting move?
It’s a toss up between power snatches and clean and jerk. Love the technicalities needed to get better.
What is your least favorite weightlifting move?
Deadlifts- Once I put up heavy number I always question what was the point of that.
What is your favorite metabolic conditioning movement?
Hand release push ups- Simply because they kick my ass every time.
What’s your least favorite metabolic conditioning movement?
Box jumps… Big tree fall hard!
What is your favorite girl WOD?
Diane- It does not have running
What is your least favorite girl WOD?
Helen- It has running
What is your favorite Hero WOD?
Badger- It’s the only one I’ve done.
What is your least favorite Hero WOD?
Can’t say I have one.
What type of WODs do you prefer?
Anytime I can attempt Rx+ I enjoy the challenge. I do like workouts for time. There is no challenge quite like competing with the clock. The mental challenge of sacking up and pushing on is always great.
THIS WEEKS WORKOUTS:
A) Build To A Max:
1 Power Clean+2 Shoulder To Overhead
B) 5 Minute Amrap:
Clean + Jerk (155/105)
C) 5 Minute Amrap:
50 KBS (2.0/1.5)
-Max Effort Burpees With Remaining Time-
*8 Minute Recovery Between B+C*
*Purpose: Explosive Power+Strength/Battery Test/High Aerobic Power
A) Back Squats 6-6-6-6
B) Buy In: 200 Double Unders
(Sub= 3 Rounds: 125 Singles+20 Lateral Bar Hops)
8 Front Rack Lunges/Leg (115/85)
400 M Run
*Purpose: Strength/Moderate Aerobic Power/Muscular Endurance (Legs)
NO CLASSES IT’S CHRISTMAS! ENJOY THE HOLIDAYS!
A) 3 Sets Of 8-12 Reps Of Strict HSPU
(Sub= 30-60 Seconds Handstand Holds + 8-12 Strict Pushups)
B) For Time:
Dead Hang Chin Ups
400 M Overhead Plate Walk
*Purpose: Strength/Muscular Endurance (Push/Pull)
4 Minute Amrap:
20 Burpee Box Jumps(24/20″)
Max Effort Row With Remaining Time (For Meters)
-Rest 4 Minutes After Each Row-
B) 3 Sets: 1 Minute Plank Hold + 10-15 V-Ups
*Rest 2 Minutes Between Sets
*Purpose: High Aerobic Intervals/Midline Stability + Muscular Endurance
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Open Gym: 11:00-1:00