7 July 2013

WEEKLY UPDATE: JULY 8TH-JULY14TH

Article Of The Week:
Straightforward article with tips on optimizing your health:
http://www.realfarmacy.com/top-12-strategies-for-optimizing-your-health/

Video Of The Week:
Unglue those tight hammies!
http://www.youtube.com/watch?v=VQtwaPoK-UM
Or try to match these great feats:
http://www.youtube.com/watch?v=UWxYsoYNIts

Nutrition Information Of The Week:
Good food guide from A to Z on foods that you should be eating:
http://greatist.com/health/superfoods-a-to-z

Spotlight Member Of The Week:
Jay Dzurka

jay d

 

 

 

 

 

 

Why do you crossfit?
I crossfit for a number of reasons:
- To maintain a healthy lifestyle. I am probably in the best shape of my life since my college days of playing rugby.  I wish I had crossfit back then.
- It is a great stress outlet.  Nothing like a tough WOD after a long day of work.
- Keeps my competitive nature in check.  I played sports my entire life and this is a great way to remind me of those glory days.
- Each of the WOD’s test your physical and mental abilities.
- The choice of gear for people in workouts.  From the high socks, football gloves, 5 shirt workouts, Rambo headgear, lululemon, and crossfit tees. I love the gear!  I am waiting for the day someone comes in with face paint on :)
- To get a six pack like Rich Froning.   Probably should eliminate the six pack of bud light on the weekends.
- To continue my sponsorship with Under Armour.

What is the best part of S3 and why do you keep coming back?
It is a fun atmosphere with great people!  Nothing better than making fun of Eric’s Back to Future Life Jacket and then having him kick your butt and no rep you in a WOD.   Every day is a challenge and S3 makes that fun and painful at the same time.

marty-mcfly

 

 

 

 

 

 

 

 

 

 

How long have you been crossfitting?
A little over 2 years.

What’s your favorite gymnastic move?
Pull ups- It took me a little while to master the kip and when I started crossfit pull ups were definitely a weakness of mine.

What is your least favorite gymnastic move?,
Rope Climbs- I just have not figured out this movement.  I try to use just my arms and that makes it very difficult.  Need to practice.

What is your favorite weightlifting move?
Overhead Squats- This was a new movement to me when I joined crossfit and once I figured out the technique I really enjoyed them.  It gives you a total body workout.

What is your least favorite weightlifting move?
Cleans- When we get into heavy weight my technique goes to crap and it takes a toll on me.

What is your favorite metabolic conditioning movement?
It would have to be between running and burpees.  I also enjoy giving out burpees to people when they are late :)

What’s your least favorite metabolic conditioning movement?
Rowing and Double Unders- Having t-rex arms and short legs is not beneficial to rowing.  It just kills me in a workout and is a lung burner.  As for Double Unders, I just can’t figure them out and it pisses me off.  I guess I didn’t jump rope enough as a child.

What’s your favorite girl wod?
Fran- I used to hate this one but it has great intensity and you leave the gym with nothing left!

What is your least favorite girl wod?
Isabel- The snatch at 135 lbs is pretty challenging.

What is your favorite Hero wod?
Griff- Running forwards and backwards for a 1.5 miles reminds me of a long football practice.

What is your least favorite Hero WOD?
Badger-I have done this workout once and it absolutely sucked.  The squat clean takes its toll on your legs.

What type of wods to you prefer?
I enjoy the workouts that have a light/medium weightlifting movement and a metabolic conditioning aspect. Overhead Squats and running would be my ideal workout.   Much rather do a workout that has a number of rounds or set number of reps vs AMRAP’s as you have a finish line in site.

THIS WEEKS WORKOUTS:

MondayIMG_4177
Strength

A) Press Complexes:
Build To A 3 Rep Push Jerk/Split Jerk Max
B) 12 Minute AMRAP:
35 V-Ups
35 Ring Rows
35 Hand Stand Push Ups
With Remaining Time Max Effort Push Press (115/85)

*RX+= Dead Hang Pullups+Push Press (155/105)

Tuesday
Stamina.Speed

A) Deadlift 5-5-3-3
B) 5 Rounds:
7 Deadlifts (225/155)
14 Burpees
300 M Row

WednesdayIMG_4231[1]
Speed.Strength.Stamina

A) Front Squat 3-3-3-3
B) 35-25-15
KBS (2.0/1.5)
Wall Balls (20/14)
Toes 2 Bar

Thursday
Strength.Stamina

A) Find 3 Rep Squat Snatch Max (Link All Reps)
B) 8 Rounds:
10 Overhead Squats (95/65)
10 Hand-Release Pushups

Friday
Speed

3 Rounds:
400 M Run
15 Box Jumps (24/20)
Rest 2 Minutes
75 Double UndersIMG_4010
200 M Run
Rest 2 Minutes
*Sub 100 Singles+30 Lateral DB Hops

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Running Skills: 11:00
Open Gym: 11:00-1:00

30 June 2013

WEEKLY UPDATE: JULY 1ST- JULY 7TH

Article Of The Week:
Insightful article on why squats are important and why we do so many of them all the time!:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/908/Six_Reasons_Everyone_Should_Do_Squats.aspx

Video Of The Week:
The wretched tight hips, psoas, and hip flexors and ways to open up tightness in these areas:
http://www.youtube.com/watch?v=Xcx9P5KFNk8
Or check out these beauties:
http://www.youtube.com/watch?v=2BqEIkF9DRM

Nutrition Information Of The Week:
Harmful side effects of sugar consumption:
http://m.popsci.com/science/article/2013-03/9-reasons-avoid-sugar-if-your-life-depended-it

Updates:
We will be open for only 3 hours this upcoming Thursday July 4th at 8 am/9 am/ 10 am.  Thank you and hope everyone has a great, safe holiday!
Thank you members for all that you do!
-S3 Staff

Spotlight Athlete Of The Week:
Johana Troutman

IMG_4061[1]

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
I started Crossfit because I wanted to get rid of my muffin top and ultimately just wanted to get into better shape.  Now I just go, even when I’m terrified, simply because it’s such a part of my daily life.  I love the physical and mental challenge of the workouts and really enjoy the all around sense of well being it brings.

What is the best part of S3 and why do you keep coming back?
The best part of S3 is definitely a tie between the amazing workouts and the great atmosphere made up by all the awesome people there.  I keep on coming back because between Crossfit and conditioning, there is always a great workout in store.  I also always look forward to working out with my friends and suffering alongside them :).

How long have you been crossfitting?
In November it will be three years.

What’s your favorite gymnastic move?
Pull-ups- Even though I cannot do them very well yet,  I am bound and determined to string them together one day!

What is your least favorite gymnastic move?
Anything with a handstand in it- I have this irrational fear of going over and falling flat on my face…so much so that I’ve never even been brave enough to do a cartwheel :(.  Maybe I’ll practice cartwheels at the next open gym!

What is your favorite weightlifting move?
Front squat- It’s so good for your legs and tush.

What is your least favorite weightlifting move?
Without a doubt the thruster!-  It is a life-sucking demon and I hate it with a passion.

What is your favorite metabolic conditioning movement?
Double Unders of course!-  I love them because I can actually do them :).  Plus, they are great for the part of your arm that jiggles in an embarrassing kind of way when you wave at someone.

What’s your least favorite metabolic conditioning movement?
Rowing for sure!-  It’s just not good for short people and it just feels like it sucks the life out of you.

What is your least favorite girl Wod?
Tie between Angie/Annie- I like Angie because it’s long and more like conditioning class.  I like Annie because I love double unders and sit ups.

What is your least favorite girl Wod?
Fran- Because of all the awful thrusters!

What is your favorite Hero Wod?
Griff- Because of all the running :).

What type of Wods to you prefer?
I really like the long ones because they are both great for your body and mind.  This is probably why I love the conditioning classes so much. Thank you guys for keeping them despite all the recent changes!!!

THIS WEEKS WORKOUTS:

MondayIMG_4068[1]
Speed

A) Pressing Complex: Build To A Heavy Complex
2 Push Press + 1 Push Jerk/Split Jerk
B) 3 Rounds:
12 Push Press (95/65)
40 Double Unders (Sub= 60 Singles + 20 Lateral Bar Hops)
*Rest 2 Minutes Exactly Between B+C*
C) 5 Rounds:
8 Thruster (95/65)
15 Toes To Bar

Tuesday
Stamina.Strength

A) Deadlift 5-5-5-5
B) 3 Rounds:
3 Minute AMRAP:
Max Effort Row (Calories)
2 Minute AMRAP:
Max Effort HSPU (Sub=Wall Walks)
1 Minute AMRAP:
Max Effort Deadlift (185/125)
Rest 2 Minutes Between Rounds

WednesdayIMG_4180[1]
Strength.Speed.Stamina

A) Front Squat 5-5-3-3
B) 20-16-12-8-4
Power Snatch (95/65)
Hand-Release Burpees

*RX+= (115/85)

Thursday
Strength.Speed

A) 5-3-3 Hang Power Clean
B) 6 2 Minute AMRAP’s:
Run 200 M
Max Effort Power Cleans (135/95) With Remaining Time

*Cros3fit Benchmark (Compare To 2/14/2013)

FridayIMG_4204[1]
Stamina

6 Rounds:
20 Air Squats
15 KBS (1.5/1.0)
10 Box Jumps (24/20)
Then:
800 M Run Buy Out

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Running Skills: 11:00
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

 

23 June 2013

WEEKLY UPDATE: JUNE 24TH-JUNE 30TH

Article Of The Week:
If anyone is interested in a local competition for a great cause, check out the link below.  It would be great to get a good number of people together for this event to represent the cause and S3:
http://crossfit_for_hopecharlotte_edition.charityhappenings.org/

Video Of The Week:
Hip opening mobility work to help improve relationship with the deadlift:
http://www.youtube.com/watch?v=HomJymq0VZE
Or maybe this might be a little more entertaining:
http://www.youtube.com/watch?v=_-91_iXATY8

Nutrition Information Of The Week:
It’s amazing some of the foods items people consume here in the U.S. that are banned in many countries:
http://www.buzzfeed.com/ashleyperez/8-foods-we-eat-in-the-us-that-are-banned-in-other-countries

Team WOD 1 Year Acquisition WOD Celebration + Pool Party 
Time to celebrate Crossfit S3 and its members!  On June 29th (Next Saturday) a special team WOD will be held in the morning and a pool party will be held at the Conneen residence (7908 Stonehaven Drive, Waxhaw North Carolina 28173) later that afternoon from 4pm-7pm.  Please make sure to register for class as the 8:30/9:30 will be busy and we have a great WOD planned for everyone. Food will be provided at the party and any side dishes brought would definitely be appreciated. Also adult beverages will be limited so if you are extra thirsty, BYOB. The party will be kid friendly as well. Hope everyone will be able join!

Spotlight Athlete Of The Week:
Billy Troutman

IMG_0088

 

 

 

 

 

 

 

 

Why do you crossfit?
There are many reasons, but here are just a few that come to mind first.
-I have 14 years on my wife and to have at least a chance of keeping up with her…I am forced to crossfit.
-I prefer the feeling of being in shape and having unrestricted pain free mobility.
-There are still many things that I have not done like kite surfing and snow boarding…and then there are the things that I would like to continue doing, and the only way to have a chance is to keep myself in shape.
-Crossfit is a fantastic stress outlet.  When I first started in late 2011, it took a lot of effort for me to go to crossfit, especially after a stressful day at work. I soon discovered that once the WOD begins, focus shifts to just getting through the workout.  Memory of the events that made my day stressful are still there, but I no longer have the feeling of stress in my body.

What is the best part of S3 and why do you keep coming back?
Great owners, staff, friends, and members. The Workout of the Day is genius…I like not having to make up my own workout.

How long have you been crossfitting?
I started Crossfit in November 2011.

What’s your favorite gymnastic move?
Pull ups- When I first started crossfit, I could not even do one.

What is your least favorite gymnastic move?
Handstand pushups- I hate them! They give me a headache!

What is your favorite weightlifting move?
Thrusters- Though I hate the thruster, it’s my favorite because it seems to be the best all-in-one exercise.

What is your least favorite weightlifting move?
Deadlifts- I go to FlyWheel anytime I see them, even though I know I will catch sh&* from Eric the next day!

What is your favorite metabolic conditioning movement?
Rowing- Even though I hate Rowing, I love it because it’s a total body workout.

What’s your least favorite metabolic conditioning movement?
Double Unders- I absolutely hate double-unders, and the fact that the penalty for not being able to do them is to do tuck jumps…which I hate even worse.

What’s your favorite girl wod?
Angie- I like the longer workouts that involve only body weight.

What is your least favorite girl wod?
I don’t have a least favorite…I like ALL the girls!

What is your favorite Hero wod?
Daniel- It’s a long workout with lots of pull ups, running, and thrusters.

What type of wods to you prefer?
I like the long burners where there is a gut check…you’re asking yourself what am I doing here?

THIS WEEKS WORKOUTS:

IMG_3996[1]

Very comfortable position for rowing

Monday
Stamina

75 Pushups
75 Wallballs (20/14)
250 Double Unders (Sub=10 Rounds: 50 Singles+10 Jumping Knee Tucks)
1600 M Run (Yes That’s A Mile)

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

Tuesday
Speed.Strength

A) Build To A 8 Rep Deadlift Max (Touch and Go Reps)
B) For Time:
25 Box Jumps (30/24)
10 Power Clean (155/105)
20 Box Jumps (30/24)
10 Power Clean (155/105)
15 Box Jumps (30/24)
10 Power Clean (155/105)

*Purpose: Strength/Explosiveness+Power+Technique

IMG_3994[1]

Look at that little cute sweat angel

Wednesday
Strength.Speed.Stamina

A) Press Complex:
Build To A Heavy Complex 1 Strict Press+2 Push Press+2 Push Jerk (Link All Reps)
B) 12 Minute AMRAP:
6 Deadhang  ChinUps
12 Push Press (115/85)
25 Ball Slams (30/20)

*Purpose: Strength+Explosive Strength/Aerobic Power/Muscular Endurance (Legs)
*Rx+= Push Press (135/95)

Thursday
Speed.Stamina

A) Build To A 1 Rep Max Power Snatch
B) For Time:
30 Hand Release Burpees
40 Power Snatch (95/65)
50 KBS (1.5/1.0)
750 M Row

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

IMG_4020[1]

A/C Hogs!

Friday
Strength

A) Front Squat 5-5-5
B) 4 Rounds:
3 Front Squats (Use Weight Found In A)
15 Ring Dips
15 Ring Rows
Rest 1 Minute Between Rounds

*Purpose: Strength(Leg/Core/Upper Body Gymnastic)

Saturday
Team Wod: 8:30+9:30
Running Skills: 10:00
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

15 June 2013

WEEKLY UPDATE: JUNE 17TH-JUNE 23RD

Article Of The Week:
Good Q&A article with noted Olympic Weightlifting coach Glenn Pendlay.  Great insight on why explosive lifts (Olympic Lifts) are so important:
http://www.t-nation.com/free_online_article/most_recent/too_much_muscle_the_glenn_pendlay_secret

Video Of The Week:
Crummy hip and psoas tightness is no fun!  Grab a lacrosse ball, bite your lip and check out this video:
http://www.youtube.com/watch?feature=player_embedded&v=H4nWPeyDfNM
Or be thankful there are no atlas stones this week:
http://www.youtube.com/watch?v=f_iS5hmSQBs

Nutrition Information Of The Week:
Pretty straightforward, basic facts that you can’t go wrong with.  Don’t over think it!:
http://authoritynutrition.com/top-10-nutrition-facts/

Spotlight Athlete Of The Week:
Jenny Dehner

IMG_3615[1]

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
I started crossfit because my twin sister wouldn’t stop talking about how awesome it is! I was getting bored with my treadmill workouts and couldn’t seem to make any progress, so knew I needed to change things up a bit. At first, I thought my sister was crazy, but when she finally convinced me to give it a try and I came to S3, I realized it was probably the best thing ever.

What is the best part of S3 and why do you keep coming back?
I keep coming back because I love the challenge of a difficult workout and how great it feels to finish. Crossfit is the place where I can leave all my real-life stress behind and just lift something heavy. I like to look back and realize how far I’ve come since my first WOD and I enjoy seeing my fellow crossfitters and coaches at each workout!

How long have you been crossfitting?
I started with the foundations course in October 2012, so I’ve been crossfitting for just about 8 months.

What’s your favorite gymnastic move?
I’d have to say pull-ups are my favorite gymnastic move. I’m determined to be able to do them without any help from a band one day!

What is your least favorite gymnastic move?
I’m not a big fan of anything handstand!

What is your favorite weightlifting move?
My favorite weightlifting moves are hang power cleans and the push press.

What is your least favorite weightlifting move?
Overhead squats and strict presses are so hard!

What is your favorite metabolic conditioning movement?
I love the rhythm you can get into with kettle bell swings and I always like a running WOD.

What’s your least favorite metabolic conditioning movement?
I am not a huge fan of rowing and, I’ll say it for everyone – BURPEES!

What’s your favorite girl wod?
Although I haven’t done this one yet, Helen looks like my kind of lady. She’s got all my favorite moves.

What is your least favorite girl wod?
Fran!

What is your favorite Hero wod?
I like DT. This WOD has shown me how much progress I’ve really made. Between the first time I completed this WOD in early December and the second time in late January, I was able to add weight and shave off about 4.5 minutes of time (:

What type of wods to you prefer?
I like the longer WODs that are made up of multiple rounds for time. I love grabbing a pile of chips to keep track and finally getting to the last one!

THIS WEEKS WORKOUTS:

IMG_3925[1]

Neuman after the warmup

Monday
Strength

A) Build To A 1 Rep Push Jerk Max
B) 3 Reps Push Jerk @ 80% Of 1 Rep Max Every Minute On The Minute For 6 Minutes
C) 8 Minute AMRAP:
10 Push Press (135/95)
15 Bar Facing Burpees

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

Tuesday
Stamina.Speed

A) Level Testing
B) For Time:
400 M Run
20 Overhead Walking Plate Lunges Per Leg (45/25)
40 Pullups
60 Ab Mat Situps
80 KBS (1.5/1.0)
400 M Run

*Purpose: Aerobic Power/Muscular Endurance

IMG_3927[1]

Synchronized kipping is the next team sport

Wednesday
Strength.Speed.Stamina

A) Front Squat  6-6-6-6
B) 2 Minute AMRAP: Bodyweight Deadlifts
Rest 1 Minute
Then:
Tabata Mahsup: Wall Balls (20/14) &  Burpees
Rest 1 Minute
Then:
2 Minute AMRAP: Bodyweight Deadlifts

*Purpose: Strength/Aerobic Sustainability and Capacity
*Tabata Mashup= Switching Back And Forth For 8 Minutes Between 2 Exercises
*Tabata = 20 Seconds Work/10 Seconds Rest
*Scoring Is Based On Lowest Rep Total In A 20 Second Round
*Score Burpees & Wall Balls Seperately

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.

Thursday
Strength.Stamina

3 Rounds:
9 Power Cleans (185/125)
30 Double Unders
Rest 1 Minute Between Rounds
Then:
75 Ball Blams (30/20)
50 Box Jumps (24/20″)
Rest 2 Minutes
Then:
3 Rounds:
10 Dead Hang Pullups
15 Plyo Plate Pushups

*Purpose: Explosive Power+Technique+ Strength/Muscular Endurance/Aerobic Power/IWT Training

IMG_3926[1]

Jay and his “Titanic tilting” push press

Friday
Speed

MAX EFFORT 250 M Row
Rest 4 Minutes
MAX EFFORT 200 M Run
Rest 4 Minutes
MAX EFFORT 500 M Row
Rest 6 Minutes
MAX EFFORT 400 M Run
Rest 6 Minutes
MAX EFFORT 750 M Row
Rest 8 Minutes
MAX EFFORT 800 M Run

*Purpose:  Mainly Anaerobic Lactate Threshold/Aerobic Capcity

Saturday
Team Wod: 8:30+9:30
Free Intro Class: 10:30
Corrective Body/Mobility: 10:30
Running Skills: 11:00
Foundations: 12:00

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

8 June 2013

WEEKLY UPDATE: JUNE 10TH-JUNE 16TH

Article Of The Week:
Great insight and details that can help your approach to the O-lifts:
http://library.crossfit.com/free/pdf/CFJ_Coach_Vaughn.pdf

Video Of The Week:
Good couple mobility exercises/techniques that will help open up your body:
http://www.youtube.com/watch?v=X0jgpcRXiUE
Or we can start adding a little more gymnastic work into the WOD’s like these:
http://www.youtube.com/watch?v=Sovl9ac5Voo

Nutrition Tip Of The Week:
The epidemic of obesity! A couple very interesting videos with a ton of information:
http://www.youtube.com/watch?feature=player_embedded&v=h0zD1gj0pXk&list=PL39F782316B425249
+
http://www.youtube.com/watch?feature=player_embedded&v=0ndTEu_qDGA&list=PL39F782316B425249

Corrective Exercise/Recovery Class:
Beginning next week, Crossfit S3 will be adding a new specialized class that will focus its attention on correct exercise based movement patterns and bio-mechanics.  This is a specialty class that will be offered twice a week.   Please make sure to check the online scheduler if you plan on attending this class as the day and time of this class will vary from week to week and please make sure to register online for the class.  The class will be capped at 12 people and will run in a series format.  The first series of classes will focus its attention on the hip/groin relationship to movement.  The Corrective Exercise and Recovery class is designed to supplement every other class that S3 offers by optimizing efficiency of movement and muscle recruitment as well as overall mobility and flexibility. Through individualized testing and feedback, these classes will provide an opportunity for our athletes to minimize dysfunctional movement and hone the finer points of their skills.

Running Skills Class:
Remember starting this upcoming Saturday June 15th at 11 AM, we will begin with class 1 of our running skills based program instructed by Michael. This is a 1x a week class and will occur on the weekends (Saturday or Sunday only) for the next 6 weekends. Please make sure to check the online scheduler if you plan on attending this class as the day and time of this class will vary from week to week and register online for the class and please make sure to register online for the class. The class will be capped at 12 people.  The class will be 1 hour long and starts with a group warm up followed by practicing 2-4 running based techniques/exercises followed by a running WOD to practice these skills. The overall goal is to gain an understanding in efficient running based techniques/mechanics and applying these techniques in an efficient manner.

Spotlight Athlete Of The Week:
Chris Joyce

Before

Before

 

 

 

 

 

 

 

 

 

 

 

After

After

 

 

 

 

 

 

 

 

 

 

 

Why do you crossfit?
See above! I was a few months out of surgery, my rugby “career” was over, and I still like to eat, drink, and socialize! I was coaching my son’s soccer team and needed to speak to a father of one of my players. I said which one is your dad? He said “the guy in the blue shirt” I asked which one, there were several there, and he said “the fat guy” and was obviously embarrassed. It broke my heart and I never wanted to put my kids in that situation. I had been to Crossfit Charlotte with the rugby team and really liked the way crossfit worked and thought to myself “self, find a crossfit gym close to home and give it a shot.”

What is the best part of S3 and why do you keep coming back?
This is not a hard question to answer, but I don’t know where to start.  So in no certain order I will tell ya.  Every morning when I wake up something inside says “ya gotta go” and most of the time it sounds like my friend Irish Phil (from Ireland) or Erin Borchard, is that weird? I like the programming and options of workouts (WOD, conditioning, open gym). I get to meet people that are like minded, but different. I like the results that I am getting.  I’ve lost 90 pounds so far. And no, the inch every 30 pounds is a lie…unless they mail it to you later. I like beating people in WOD times. I like when I get beat in the WOD times. I like seeing new people’s faces during a big WOD. I like the fact that Eric still looks like he is listening and cares about people as they complain about the same stuff over and over. I like it when Roxanne comes in with a smile and waves. I like hearing Bobby complain about his performance in the WOD that he just destroyed everyone in. I like it when Kim makes fun of me. I like seeing the drive that Colleen has. I like the unfiltered stories from Gina. I like it when Chris and Ryan go after each other’s time or numbers in the wod. I like to watch Stefan run because he makes it look so easy. I like knowing Cristina is still around to answer my questions about my diet. I like seeing Sean, the owner, doing burpees because he was late. I like watching Johana do double unders SO effortlessly. I like Patty’s look of “what the hell are we doing here” then hearing “see ya tomorrow” from her. I like the smell of the dumpster truck. I like the black spots in my eyes after a good WOD.  Wait the last two were what I don’t like!  AND I like it when they call me Big Papa!

How long have you been crossfitting?
Not long enough! July 14th 2011 was my first. It was hot, and the work out was a 400 Meter run then 5 rounds of 9 deadlifts (155), 7 Kettle bell swings (1.5pd), and 5 Burpees. Time 10:00 flat. I just finished #305 (not counting double ups) Which was 20 deadlifts (225), 400 run, 20 Kettlebell (1.5pd), 400 run, 20 Overhead squats (65lbs), 400 run, 20 Burpees, 400 run, 20 Chest to bar pullup, 400 run, 20 box jumps, 400 run, 20 Squat cleans DB (30lbs each), 400 run, 10 squat cleans, 200 run. Time 40:00 flat.

What’s your favorite gymnastic move?
I like them all! As long as someone else is doing them! Toes to bar are not too bad.

What is your least favorite gymnastic move?
Again the answer would be all of them!

What is your favorite weightlifting move?
Power Clean, Hang Clean!  I like to move heavy weight fast!!

What is your least favorite weightlifting move?
Squats! I never did them before and it hurts my shoulder to put the weight on…but don’t tell anyone that!

What is your favorite metabolic conditioning movement?
What’s that?

What’s your least favorite metabolic conditioning movement?
Running!!  I absolutely HATE to run!  But I think Janay is made it a personal goal of hers to run my ass off till I get better at it.

What’s your favorite girl wod?
Isabel  2:38 is my time.  Heavy weight fast.  Really just wanted to beat Ryan and Chris….I did….so far.

What is your least favorite girl wod?
Angie, I guess.  I can’t kip pull-ups (shoulder), There is no kip for push-ups, sit ups are no problem, 100 squats…feels like burning

What is your favorite Hero wod?
DT!!  LOVE IT!!!  5 rounds, 155 dead lift 12 reps, 155 hang cleans 9 reps, 155 push jerk 6 reps!  Quick story: I did it for a daily WOD and scored what I thought was a very impressive 10 min flat! Boom! Chest out strutting! Erin (not human) Borchard, after a conditioning class, scores 9:48. Chest deflates and a long drive home! So about 2 months later I am feeling a bit more fit and tell Eric all I want is to beat Erin’s time. So open box Sunday I did it again, he was counting and when I finished I asked the time (from the floor in a fetal position)….9:48 Your f**king kidding…”Nope 9:48”.  Chest back out….I tied the machine!!

What type of wods to you prefer?
I like the long grinders! I guess that’s why I love the conditioning class? 40 to 50 minutes of hell! And after I get the same feeling as after a game of rugby, beat and tired but no bruises or bleeding!

Thank you S3 for the wonderful place and beautiful people that you bring together! And I would like to thank my family for putting up with me and listening to the war stories!
See ya’ll tomorrow!

THIS WEEKS WORKOUTS:IMG_3849[1]

Monday
Speed

A) Press 2-2-1-1-1
B) 5 Rounds:
8 Burpee Box Jumps (24/20″)
35 Double Unders
Rest 1 Minute Between Rounds

*Purpose: Strength/Aerobic Capacity+Sustainability/Short, Fast Rounds

Tuesday
Stamina.Strength

5 Rounds:
10 Deadlift (225/155)
8 Handstand Pushups
Rest 3 Minutes After The Completion Of 5 Rounds
Then
4 Rounds:
200 M Run
16 KB Snatches (1.5/1.0) ( 8 Reps R/L)
Rest 1 Minute Between Rounds
3 Rounds:
10 Ring Dips
15 KB Goblet Squats (1.5/1.0)
15 V-Ups
Rest 1 Minute Between Rounds

*Purpose: Strength/Muscular Endurance/Aerobic Power/IWT Training

WednesdayIMG_3845[1]
Strength.Speed.Stamina

“Daniel”
50 Pullups
Run 400 M
21 Thrusters (95/65)
Run 800 M
21 Thrusters (95/65)
Run 400 M
50 Pullups

*Purpose: Aerobic Power+Capacity/Muscular Endurance/Strength
*Crossfit Benchmark (Compare To 2/6/2013)

Thursday
Speed.Strength

A) Power Clean 2-2-2-2-2 (All Sets Touch N Go)
B) 9 Minute AMRAP:
11 Knees To Elbow
9 Hang Power Clean (135/95)
7 Push Press (135/95)

*Purpose: Explosive Power+Technique/Strength/Gymnastic Technique/Aerobic Power/Core Stability+Endurance
*Rx+= (155/105) + Toes To Bar

FridayIMG_3881[1]
Stamina

A) Level Testing
B) 1500 M Row
30 Wallballs (20/14)
20 Box Jumps (20/16″)
1000 M Row
40 Wallballs (20/14)
25 Box Jumps (20/16″)
500 M Row
50 Wallballs (20/14)
30 Box Jumps (20/16″)

*Purpose: Aerobic Sustainability+Capacity/Muscular Endurance
*30 Minute Cap

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

2 June 2013

WEEKLY UPDATE: JUNE 3RD-JUNE 9TH

Article Of The Week:
Great strength guide to follow and progress towards:
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Video Of The Week:
Let’s help fix that over extended back.  Thanks Kelly!:
http://www.youtube.com/watch?v=yUKhljDYOZM
Or:
http://www.youtube.com/watch?v=ZRqRbVKmkEc

Nutrition Tip Of The Week:
Good picture on cleaning your fruits of chemicals and pesticides:
https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash3/p480x480/941980_573539646011095_433456387_n.jpg

Running Skills Class/WOD:
Starting on Saturday June 15th at 11 PM, Crossfit S3 will have a detailed 6 week progressive running skills based program instructed by Michael. This is a 1x a week class and will occur on the weekends (Saturday or Sunday only). Please make sure to register for this class if you plan on attending as the day and time of this class will vary from week to week.  The class will be 1 hour long and starts with a group warm up followed by practicing 2-4 running based techniques/exercises followed by a running WOD to practice these skills. The overall goal is to gain an understanding in efficient running based techniques/mechanics and applying these techniques in an efficient manner.

RX:
Reminder that the purpose of having RX (prescribed) workouts is having a higher standard to reach and is a great measuring tool for those who are consistently completing workouts as prescribed or can be a great goal setting tool for those who are progressing with their training and want to hit this level with consistency in the future.  For most days of training, completion of a WOD with RX next to your name should be challenging!!  Remember having those two letters next to your name on the whiteboard means that you are completing the WOD EXACTLY as it written for the day. This means all movements meet full range of motion standards, weight and reps meet the provided standard, and no scaling/adjusting of any movement.  If you complete a workout with any portion changed, please do not put RX and what your substitution was up next to your name.  This is not RX!  Let’s keep these standards in place and hope everyone keeps that RX carrot tangling in front of them.

THIS WEEKS UPDATES:

Thankfully no soccer moms were backing out

Thankfully no soccer moms were backing out

Monday
Stamina

2 Rounds:
7 Minute Amrap:
Run 200 M
15 KBS (1.5/1.0)
10 Walking Lunges Per Leg
Rest 3 Minutes
7 Minute Amrap:
Row 250 M
15 Ab Mat SitUps
15 Air Squats
Rest 3 Minutes

*Purpose: Aerobic Sustainability+Aerobic Capacity/Muscular Endurance/Core Strength

Tuesday
Speed.Strength

A) Press 3-2-1-1
B) 12 Minute AMRAP:
5 Push Jerk/Press (155/105)
7 Hand Stand Push-Ups
9 Box Over Jumps (24/20)

*Rx+= Push Jerk/Press (185/125) + 2″ Deficit On Handstand Push-Ups
*Purpose: Strength/Muscular Endurance/Aerobic Power

Wednesday

Mike giving birth to a beautiful chalk bucket

Mike giving birth to a beautiful chalk bucket


Strength.Stamina.Speed

A) Back Squat 3-2-1-1
B) 30 Body Weight Back Squats
1000 M Row
50 Burpees

*Purpose: Strength/Muscular Endurance+Aerobic Power
*Cros3fit Benchmark (Compare to 1/30/2013)

Thursday
Stamina.Speed

A) Snatch Complex: Build Up To The Following (Same Weight For All)(Link All Reps):
1 Hang Power Snatch + 2 Power Snatch + 3 OHS
B) For Time:
75 Double Unders
25 Power Snatch (95/65)
50 Pullups
25 Power Snatch (95/65)
75 Double Unders

*Purpose: Power+Explosiveness+Strength+Technique/Aerobic Power

Friday
Strength

Johana using the exact same weighted kettlebell as Billy ;)

Johana using the exact same weighted kettlebell as Billy ;)

A) Clean Complex: Build Up In Weight For The Following (Same Weight For Both)
2 Rep Power Clean (Link)
3 Rep Squat Clean (No Link)
B) For Time: (10 Minute Cap)
35 Reps Power Clean (Use 90% of 2 Rep Power Clean)
C) 7 Minute AMRAP:
Max Reps Toes To Bar: Every Time You Drop Off The Bar 100 M Sprint
Total Reps In 7 Minutes Is Your Score

*Purpose: Power+Explosiveness+Strength/Gymnastic Technique+Core Strength

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

26 May 2013

WEEKLY UPDATE: MAY 27TH – JUNE 2ND

Schedule Update: 
Memorial Day Monday May 27th, we will be open for 2 morning classes only: 9am+10am class. Make sure to register for class if you are attending as we will be capped at 20 people per class.

Article Of The Week:
Interesting article on over-training/cns fatigue.  Remember to take your rest days!
http://www.tabatatimes.com/overtraining-syndrome-and-cns-fatigue/

Video Of The Week:
Make sure to be properly hydrating as your training will suffer if it is neglected.  If you are thirsty…. probably means you are dehydrated. Great video below on how dehydration levels can lead to poor performance:
http://www.youtube.com/watch?v=L2WijrCZbms
Or if you have enough time for another video:
http://www.youtube.com/watch?v=FF1TTXpAlVA

Nutrition Tip Of The Week:
Be careful of what you choose to eat/drink!:
http://www.forensicsciencetechnician.org/30-scary-food-facts-you-need-to-know/

Spotlight Athlete Of The Week:
Adam Calder

adam

 

 

 

 

 

 

 

 

How long have you been crossfitting?
March 2010

Why do you crossfit?
I originally began CrossFit to get back into shape (I have lost at least 30 lbs).  Over the last three years, I have achieved that goal and it has now become part of who I am. I can’t imagine not being a Crossfit athlete and it’s fair to say I’m hooked!  I look forward to the weekly WOD postings to see what diabolical programming is in store. I like walking into the gym with the music blaring, seeing other athlete’s scores on the board knowing that I’m about push my physical and mental limits. Everything about Crossfit appeals to me… the people, the progress, the trainers, the challenges, the results, and even the pain.

What is the best part of S3?
In short, the people! Clearly the best part of S3 is just being part of a health bent community that is supportive, fun and challenging. S3 has become like an old friend.  Someone I can count on to be there when I need to escape the stresses of daily life and loose myself in a pool of sweat for an hour. . I wouldn’t want to Crossfit anywhere else.

What keeps you coming back?
I return to S3 for a few reasons. First: For the mental and physical challenges that the weekly programming presents. Second: My desire to just improve overall times, form/movements and strength progression. Third: To beat Chris Taylor. lol

What is your favorite gymnastics move?
Clearly, gymnastics moves are not my forte, but if I had to choose.. I’d say the handstand push-up. I’ve had to work hard at these over the years and I can recall not being able to do one. Now, I like seeing them in the line up.

What is your least favorite gymnastic move?
I’ve just read recently that rope climbing is considered a Gymnastics move so, answering this question is a no brainer..  Ropes, no thank you!

What is your favorite weightlifting move?
It’s a tie! Overhead Squat – From day one, I have done well with weight progressions and form. This lift seems to come easier than most. Snatch- Again from early on, this movement just clicked for me, I guess it’s an overhead thing.

What is your least favorite weightlifting move?
Without question the DEADLIFT: Having had back lower surgery, I’ve always been leery of this movement as I progressed to higher weights plus, my form is suspect at best… I know I should work on my weaker movements but, Deadlift day usually equals rest day for me J.

What is your favorite metabolic conditioning movement?
I’m going to get many Boos here but the answer is: The dreaded Burpee.

What is your least favorite metabolic conditioning movement?
Rowing, Rowing Rowing… It’s just kicks my #$@^& every time. Getting off the C2 and heading into a Kettlebell swing or double under is just doubly awful.

What is your favorite girl WOD?
Helen- Good Movement mix for me.. Heavier KB swings, Pull-ups and Runs.

What is your favorite Hero WOD?
Holbrook- Each Round For Time: Ten rounds of: 5 Thruster 115lbs / 10 Pull-ups/ 100 meter Sprint / Rest 1 minute.  Again good movement mix for me and I like the being taken into the deep water with ten rounds, it really makes me dig in mentally.. Oh, and anything with rest is good!

What is your least favorite girl WOD?
Jackie. What a B! Coming off the C2 rower into the thrusters is a lung burner.

What is your least favorite Hero WOD?
Murph –I went to HHI one weekend and dropped in to Crossfit HHI on Saturday morning thinking team WOD. Murph was waiting for me and he was mean.

What type of WODs do you prefer?
I like a WOD with a diverse mix of three movements like moderate-heavier Olympic bar movements, coupled with runs and met con movements.

THIS WEEKS WORKOUTS

MondayIMG_3732[1]
Strength

A) Press 3-2-2
B) Every Minute On The Minute For 8 Minutes: 1 Press (Use Weight Found In Last Set Of 2 Reps)
C) Every Minute On The Minute For 12 Minutes:
Even Minutes: 12 Hand Release Push Ups
Odd Minutes: 10 Ring Rows

*Rx+= Sub 8 Dead Hang Chin Ups (No Bands)
*Purpose: Upper Body (Push + Pull) + Core Strength

Tuesday
Speed.Stamina

A) Find 5 Rep Max Power Snatch (Link Reps)
B) 15 Minute AMRAP:
10 Hang Power Snatch (75/55)
10 Overhead Squats (75/55)
10 Lateral Burpees
200 M Run

*Purpose: Explosiveness+Power+Technique/Aerobic Power

WednesdayIMG_3730[1]
Stamina.Strength.Speed

A) Level Testing
B) 5 rounds:
4 Deadlifts (275/185)
8 Toes To Bar
12 Wall Balls (20/14)
Then: 1000 M Row Buyout

RX+= Deadlift (315/205) + Wall ball (30/20)
*Purpose: Strength/Aerobic Power/Core Stability

Thursday
Strength.Stamina

A) Back Squat 3-2-2-2
B) “Elizabeth” 21-15-9
Squat Clean (135/95)
Ring Dips

*Crossfit Benchmark (Compare To 1/24/12)
*Purpose: Strength/Power+Explosiveness+Technique/ Upper Body Muscular Endurance

FridayIMG_3728[1]
Speed

Run 200 M
50 Double Unders
Rest 2 Minute
Run 200 M
30 KBS (1.5/1.0)
Rest 2 Minute
Run 400 M
40 Double Unders
Rest 3 Minutes
Run 400 M
25 KBS (1.5/1.0)
Rest 3 Minutes
Run 800 M
30 Double Unders
20 KBS (1.5/1.0)

*Purpose: Aerobic Sustainability

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

18 May 2013

WEEKLY UPDATE: MAY 20TH-MAY 26TH

Article Of The Week:
Good insight for benefits of strength training for women:
http://crossfitmantra.com/news__stories/8_reasons_why_women_should_crossfit

Video Of The Week:
Great video with  a good amount of info on squat prep and overhead/snatch mobility work:
http://www.youtube.com/watch?v=HgEgIGE2ZI8
Or something a little more entertaining:
http://www.youtube.com/watch?v=oxPg2VrVP2I

Nutrition Tip Of The Week:
Take a look at just how addicting and toxic sugar is to the body:
http://robbwolf.com/2012/12/21/sugar-drug/

Social Crossfit S3 Event:
Time for a SOCIAL….Race! Fun down on the farm! We will be holding a get-to-gather down on Saturday morning June 1st in Lancaster on a farm that Chris Joyce works. It will be a Spartan style race with obstacles and about a 3+ mile, off road, run. There will be a post-race BBQ (ribs) and maybe a kick ball game to determine which team wins the day! Corn hole boards will be there as well. So dig out some old running shoes, bring a side, chairs, beverage of choice, and maybe your family to have a relaxing day in the sun.  Farm is located at 1555 Riverside Rd. Lancaster SC 29720 and its about 23 miles right down 521. Chris’ cell phone is 803-320-7449 for directions. Race starts at 9, BBQ 11:30 or when the ribs are finished! Please sign up on the whiteboard at the gym if you plan on attending as we must have at least 15 people to run the race and need to know as soon as possible (so we can get set up).

Run Event:
Great running event to support our troops!:
http://www.milesformarines.org/Miles_For_Marines/Welcome.html
http://www.active.com/running/rock-hill-sc/miles-for-marines-2013

Rx+ Class:
The Rx+ Class for the upcoming week will not be on the usual Tuesday night and will be switched for this week to Thursday night.

Spotlight Athlete Of The Week:
Pat Ballantyne

 

 

 

 

 

 

 

 

How long have you been crossfitting?
September 2012

Why do you crossfit?
Working out use to be a very big part of my life in my early twenties.   One day I met the girl, had a couple of kids and somehow going to the gym wasn’t important anymore. My motivation to workout was non-existent. Then came last summer when I got in a motorcycle accident.  During my recovery, I kept thinking how much I wanted to be around for my kids and that I needed to be a better role model for them.  So my first decision was to get back into good health.  Shortly afterwards, a friend of mine introduced me to crossfit, and I have been hooked ever since.  You don’t have to think about it, you just need to strap your shoes on and show up.  I love that.

What is the best part of S3?
The people are great.  The programming is excellent.  I like the fact that you get “called out” on bad form.  It keeps me in check.  The peer support is amazing.

What keeps you coming back?
Serge.  I need to beat him.

What is your favorite gymnastics move?
Not sure about this one since I have a hard time with all of them.

What is your least favorite gymnastic move?
Kipping pull-ups- They are hard to link, but once I get it, I know I will love them.

What is your favorite weightlifting move?
Back squats- I love the feeling.  It’s such a powerful movement.

What is your least favorite weightlifting move?
OH Squats- They look cool, but not when I do them.  I just don’t have the flexibility…. yet.

What is your favorite metabolic conditioning movement?
It’s a toss up between rowing and running.

What is your least favorite metabolic conditioning movement?
KB swings- Just kills my lungs.

What is your favorite girl WOD?
Isabel- Short and tough.

What is your favorite Hero WOD?
McGhee- Deadlifts!

What is your least favorite girl WOD?
Angie!- I was walking around looking like a t-rex for about a week last time we cross paths.

What is your least favorite Hero WOD?
Arnie- I’ve never done it, but knowing that it exists scares me.

What type of WODs do you prefer?
I love the strength WODs.  Things like 2 or 3 reps on the minute for every minute. AMRAPs are also good since there is no chance of finishing last.  Finishing last sucks.

THIS WEEKS WORKOUTS:

MondayIMG_3681[1]
Speed

A) Level Testing
B) 5 Rounds:
10 Thrusters (95/65)
10 Box Jumps (24/20)
200 M Row
Rest 2 Minutes Between Rounds

Purpose: Short Rounds/Recovery/Aerobic Power

Tuesday
Stamina.Strength

A) Press 5-5-3-3
B) 40 Shoulder 2 Overhead (155/105)
60 Pullups
80 Weighted Ab Mat Situps (45/25)
100 Double Unders

Purpose: Strength/Moderate Aerobic Power/Muscular Endurance/Core Strength

WednesdayIMG_3688[1]
Strength.Speed.Stamina

A) Find 5 Rep Power Clean Max (Touch and Go)
B) 400 M Run
20 Power Clean (155/105)
20 Push Ups
400 M Run
15 Power Clean (155/105)
20 Push Ups
400 M Run
10 Power Clean (155/105)
20 Push Ups

Purpose: Power+Explosiveness+Technique/Aerobic Power/Muscular Endurance

Thursday
Speed.Strength

A) Back Squat 3-3-3-2-2
B) 10 Minute AMRAP:
10 Front Squat (135/95)
30 KBS (1.5/1.0)

Purpose: Strength/Muscular Endurance/Moderate Aerobic Power

RX+= Front Squat (185/125) + KBS (2.0/1.5)

FridayIMG_3687[3]
Stamina

800 M Run
10 Burpees
10 Wall Balls (20/14)
600 M Run
20 Buprees
20 Wall Balls (20/14)
400 M Run
30 Burpees
30 Wall Balls (20/14)
200 M Run
40 Burpees
40 Wall Balls (20/14)

Purpose: Aerobic Sustainability +Aerobic Capacity

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

12 May 2013

WEEKLY UPDATE: MAY 13TH-MAY19TH

Article Of The Week:
For those who have ever ripped there hands in the gym (Think that is just about everyone!), below is a helpful guide to help treat/prevent rips:
http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Video Of The Week:
Great video on opening up your external rotation.  Please do not drop the kettle bell on your face is all we ask:
http://www.youtube.com/watch?v=q0Elx93duAA
Or:
Why we do pull-ups at the gym and not at home:
http://www.youtube.com/watch?v=oJRFMHIJa6g

Nutrition Tip Of The Week:
Impact of gluten and wheat to the body:
http://paleodietlifestyle.com/11-ways-gluten-and-wheat-can-damage-your-health/

Spotlight Athlete Of The Week:
Christine Kirby

IMG_3168[1]

 

 

 

 

 

 

 

 

 

 

How long have you been crossfitting?
September 2011

Why do you crossfit?
I love the varied workouts, being around like-minded people and the overall way that it makes me feel.  I grew up an athlete playing soccer, softball and basketball at a varsity level all through high school.  I decided not to play anything in college and that’s when things started to go downhill for me, as far as my athletic body tone went.  I didn’t hang out with athletes anymore and didn’t go to a gym because I didn’t know what I was doing……I never had to.  I finally came to the realization that I needed some activity again.  I tried gyms, classes, a personal trainer and p90x, but just never found that “thing” that kept me going…….I wasn’t challenged.  Finally, I found Crossfit and it is everything that I have been looking for since high school.  I love that I’m around athletes again that want to work and feel good about themselves, just as I do.  I love the feeling I get when I do something that I haven’t been able to do before and seeing my friends do the same. I love feeling athletic again!  I see Crossfit in my life for a really long time.

What is the best part of S3?
The people are definitely one of the best.  People will motivate even when they don’t know they are.  The atmosphere and trainers are great and I love our facility.  Oh, and someone will call you or facebook you if you accidentally leave your kid there ;).

What keeps you coming back?
I hold myself at a certain standard now and don’t ever want to go back to the way I felt before I found it.

What is your favorite gymnastics move?
It would probably have to be pull-ups.  I couldn’t do any when I started Crossfit and now I’m able to finish Angie.

What is your least favorite gymnastic move?
Anything with the rings……those damn rings!!!!!

What is your favorite weightlifting move?
Probably the Front Squat.  I feel like I can push myself more when it comes to my legs.

What is your least favorite weightlifting move?
Squat Snatch…….way too complex.  There is a lot to think about and a lot that could go wrong.

What is your favorite metabolic conditioning movement?
Box Jumps.  My strong point is my legs and I can usually go straight through those without much of a problem.

What is your least favorite metabolic conditioning movement?
Running.  A few months ago I would have definitely said rowing, but I have gotten a bit better at that, so I don’t hate it as much (note that I said AS MUCH!).  Running just takes it out of me……especially the long ones.  I’m not like Gina who can “run 10 miles” before Crossfit…..haha!!

What is your favorite girl WOD?
Annie……but only if I have my Double Unders.

What is your favorite Hero WOD?
Probably Paul, but I’ve never done it.  I actually don’t think I’ve done any “Hero” WODS.

What is your least favorite girl WOD?
Angie! She is one tough chick who will beat the hell out of you!!!!

What is your least favorite Hero WOD?
I’d say 95% of them!  They look horrible!

What type of WODs do you prefer?
I remember reading that Stefani said chippers and I would have to say that I like those ones too.  They are horrible to look at on the board, but not so bad when you’re actually doing them.  It’s those damn ones that don’t look too bad that are the killers!!  I actually like tabatas too…..there is an end in sight.

THIS WEEKS WORKOUTS:IMG_3598[1]

Monday
Stamina

25 Minute AMRAP:
20 Burpees
250 M Row
3 Bear Crawls
200 M Run

*Cros3fit Benchmark (Compare To 8/20/2012)

*Purpose: Aerobic Sustainability/Muscular Upper Body Endurance

Tuesday
Speed.Strength

A) Press 5-4-4-3-3
B) 3 Rounds:
7 Push Press (155/105)
10 Box Over Jumps (24/20)
20 Wallballs (20/14)

*RX+= (185/125)

*Purpose: Strength+Explosiveness/Aerobic Power

WednesdayIMG_3615[1]
Strength.Stamina.Speed

A) Deadlift 3-2-1-1
B) 16-12-8-4
Deadlifts (225/155)
Hand Release Push Ups
*25 Double Unders After Each Numbered Deadlift and Hand Release Push Ups

*Purpose: Total Body Strength/Aerobic Power

Thursday
Speed.Stamina

A) Snatch Complex: Use Same Weight For All
2 Hang Power Snatch (Link)
1 Hang Squat Snatch + 4 OHS
B) 15 Hang Power Snatch (95/65)
30 Broad Jumps (6ft/4ft)
400 M Row
30 Hang Power Snatch (95/65)
400 M Row
30 Broad Jumps (6ft/4ft)
15 Hang Power Snatch (95/65)

*Purpose: Power+Explosiveness+Technique/Moderate Aerobic Power+ Sustainability

FridayIMG_3624[1]
Strength

A) Back Squat 5-5-3-3
B) 6 Rounds:
12 KBS (2.0/1.5)
12 Evil Wheels
Rest 1 Minute Between Rounds

*Purpose: Total Body Strength/Core Strength+Stability

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00

3 May 2013

WEEKLY UPDATE: MAY 6TH-MAY 12TH

Article Of The Week:
The strict press, push press, and push jerk all broken down with great pictures included:
http://www.crossfit.com/journal/library/PushpressJan03.pdf

Video Of The Week:
Good video on fixing the front rack position:
http://www.youtube.com/watch?v=Un1PDhrU3h0
Or:
Don’t expect these moves in the mix anytime soon:
http://www.youtube.com/watch?v=rC5uChVFqko

Nutrition Tip Of The Week:
Do you know what adrenal fatigue is?
http://robbwolf.com/2012/04/09/real-deal-adrenal-fatigue/

Spotlight Athlete Of The Week:
Serge Perras

IMG_2917[1]

 

 

 

 

 

 

 

 

 

 

How long have you been crossfitting?
Since October 2012.

Why do you crossfit?
Thought it would be a good way to keep my functional strength up for wake boarding and snowboarding.  Also, figured it would be a good way to re-activate my leg that’s been without feeling or muscle control for about 3 years since my last back injury/surgery. So far it seems to be helping. I was also convinced by a friend of mine who related a story to me.  He was competing in a 15K run and for $h!ts and giggles, he invited a buddy of his who did crossfit at the time to run with him. My buddy was a high school track star and very seriously trained his running.  At the end of the 15K, he only beat his friend by less than a minute. Considering his friend only crossfited and never specifically trained for long distance running, seemed to me like a resounding endorsement for good, all around fitness that is afforded by crossfit.

What is the best part of S3?
Great people, good atmosphere and great attention to solid technique from all trainers (thank you Eric). Good technique = good results.  Bad technique = injuries.

What keeps you coming back?
Finally going to the gym is like a team sport.  All you have to do is show up and you are motivated.

What is your favorite gymnastics move?
Gymnastics? What’s that?

What is your least favorite gymnastic move?
Burpees. Not gymnastic? Whatever I hate ‘em.

What is your favorite weightlifting move?
Pretty fond of the push press and snatch.

What is your least favorite weightlifting move?
Don’t have any. I like any and all weightlifting.

What is your favorite metabolic conditioning movement?
Row- thank god since I have to do it just about every day because running for me is not possible lol.

What is your least favorite metabolic conditioning movement?
Burpees- Is that metabolic conditioning? If not, well I still hate ‘em.

What is your favorite girl WOD?
Haven’t been around long enough to have really experienced sufficient girl WODs to know.  So far would say Isabel and Angie is a killer too, but I love that one as well.

What is your favorite Hero WOD?
McGhee- I think that’s the only one I’ve done. Maybe that’s what happens when you only come in Mon-Thursday…

What is your least favorite girl WOD?
Angie- Yes, I said it was one of my favorites as well.

What is your least favorite Hero WOD?
SOL here- see favorite Hero WOD.

What type of WODs do you prefer?
Anything based on lifting primarily. Endurance and cardiovascular training were never my strong suit.  I have to admit however, that the endurance type workouts are probably the most beneficial to me as they address my weakness.

THIS WEEKS WORKOUTS:

Dead Hang Pullups Are The Devil!

Dead Hang Pullups Are The Devil!

Monday
Strength

5 Strict Press Immediately Followed By Max Effort Dead Hang Pull-ups
Immediately Followed By 15 V-Ups
Rest 2 Minutes
5 Strict Press Immediately Followed By Max Effort Handstand Pushups or Handstand Hold
Immediately Followed By 1 Minute Plank Hold
Rest 2 Minutes
Repeat The Same Setup With 4 Reps
Repeat The Same Setup With 3 Reps

*Purpose- Strength (Push & Pull)/Midline Work

Tuesday
Stamina.Speed

A) Deadlift 3-2-2-2 (Touch and Go All Sets)
B) 15 Minute AMRAP:
100 M Overhead Plate Walk (45/25)
15 Deadlift (115/85)
30 Air Squats
300 M Row

*Rx+=Come To The 6:30 Class To Find Out

*Purpose- Strength/Overhead Stability/Moderate Aerobic Power

Dead Hang Chin Ups Are The Devil!

Dead Hang Chin Ups Are The Devil!

Wednesday
Strength.Stamina.Speed

A) Clean Complex: Use Same Weight For All Movements
2 Hang Squat Clean (Link Reps)
3 Power Clean (Do Not Link Reps)
B) 3 Rounds:
20 Hang Power Clean (135/95)
15 Burpees
400 M Run

*Purpose- Explosive Power & Technique/Strength/Aerobic Power

Thursday
Stamina.Strength

A) Back Squat 5-4-4-3-3
B) 3 Rounds:
9 Thrusters (115/85)
9 Box Jumps (30/24)
Rest 1 Minute Between Rounds
Then 4 Rounds:
50 Double Unders
20 Ball Slams (30/20)
Rest 1 Minute Between Rounds
*Double Unders Sub = 75 Singles + 10 Broad Jumps (6/4ft)
Then:
40 Ring Rows
40 Plyo Plate Push Ups

*Purpose- Strength (Upper/Lower Body)/Aerobic Power/Interval Weight Training

Pick Things Up... Put Things Down

Pick Things Up… Put Things Down

Friday
Speed

A) Level Testing- Don’t Forget To Bring Your Sheets
B) 6 Rounds:
20 KBS (1.5/1.0)
200 M Run Rest
2 Minutes Between Rounds

*Purpose- Aerobic Sustainability

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

Sunday
Olympic Lifting Skills: 10:00
Foundations: 10:00
Open Gym: 11:00-1:00