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

14 June 2014

WEEKLY UPDATE: JUNE 16TH-JUNE 22ND

Article Of The Week:
Do you even lift bro? Catch up on some common training mistakes:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/2271/Do-You-Even-Lift-Five-Rules-For-Avoiding-Common-Training-Mistakes.aspx

Video Of The Week:
Finding torque and tension from your body:
https://www.youtube.com/watch?v=RTWMejBP4rU

Nutrition Information Of The Week:
How much daily protein is really needed?:
http://bretcontreras.com/how-much-protein-do-you-really-need/

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:

Monday10390286_10204127106281800_8754799742194083956_n
Stamina

A) Back Squat 3-3-3-3
B) For Time:
75 Ball Slams (Rx=30/20)(T2=20/15)
500 M Row
50 Box Jumps (Rx=24/20)(T2=20/16)
500 M Row
25 Burpees
500 M Row

Tier 3:
A) Back Squat/Box Squat Technique: 5-5-5
B) 15 Minute AMRAP:
500 M Row
25 Box Jumps
25 Air Squats

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

Tuesday
Strength.Speed

A) Strict Press 5-5-3-3
B) 15-12-9-6-3
CTB Pullups (T2=Pullups)
S2O (Rx=155/105)(T2=115/85)

Tier 3:
A) Strict Press: 5-5-5
B) 15-12-9-6-3
Ring Rows
Push Press

*Purpose- Strength/Upper Density Pull+Push
*Focus- Lift Heavy For Part A Keeping Good Body Positioning/Quality Of Movements For Part B With Moderate To Heavy Weight On S2O/Not A Lung Burner So Priority Is On Form Of Movements

Wednesday10349081_10204127106001793_4437817262287487140_n
Speed.Strength.Stamina

A) 2 Minute AMRAP:
15 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
5 Hang Power Clean (Rx=165/115)(T2=115/85)
Max Effort Calorie Row With Remaining Time
-Rest 2 Minutes Between Rounds-
*Total Calories For All 4 Rounds Is Score For Day*
*Repeat 3 More Rounds*
B) Row Or Jog @ 50-60% For 10 Minutes (Metabolic Flush)

Tier 3:
A) “Same”
B) “Same”

*Purpose- Lactate/Recovery/Intervals
*Focus- Heavy KB For You/Focus On Hip Power And Thrust/High Effort/Don’t Let Up On Rower

Thursday
Stamina.Speed

A1) OHS 3-3-3-3
-Rest 30 Seconds-
A2) Weighted Pullups 2-2-2-2
T2)= Banded Pullups: 4 Sets Of 3-5 Reps (2 Second Hold At Top Of Pullup Every Rep)
-Rest 2 Minutes-
B) 3 Rounds:
400 M Run
30 Double Unders (T2=90 Singles)
10 Clapping Push Ups (T2=Hand Release Pushups)
4 Bear Crawls (Down And Back=1 Rep)

Tier 3:
A1) OHS Technique/Squat Technique
-Rest 30 Seconds-
A2) Banded Pullups: 4 Sets Of 6-8 Reps
-Rest 1 Minute-
A3) Assited Push Ups: 4 Sets Of 6-8 Reps
-Rest 1 Minute-
B) 3 Rounds:
400 M Run
100 Singles
15 KB Goblet Squats

*Purpose- Strength+Stability/Moderate Aerobic Power/Muscular Endurance (Upper)
*Focus- Squat Quality+Technique+Depth/Find A Good, Consistent Pace For Part B And Go After It

Friday10343666_10204127106561807_1524706751052878614_n
Strength

A) 20 Minutes To Find 5 Rep Deadlift Max
B) Death By Squat Cleans (Rx=135/95)(T2=95/65)
C) EMOM For 6 Minutes:
8-10 V-Ups (T2=8-10 Weighted Ab Mat Situps (45/25))

Tier 3:
A) Deadlift: 5-5-5
B) Death By Hang Power Clean
C) EMOM For 6 Minutes:
8-10 Ab Mat Situps

*Purpose- Strength/Explosive Power+Technique/Muscular Endurance (Legs)/Core Assistance
*Focus- Lift Safe And Heavy For Deadlifts; Make Sure Spine Is Set And Body Braced For EVERY Deadlift/Choose A Moderate Weight And Work On Solid Technique Especially In The Earlier Rounds When There Is Plenty Of Time

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

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

 

7 June 2014

WEEKLY UPDATE: JUNE 9TH-JUNE 15TH

Article Of The Week:
The power and science of sleep and what effects it has on training:
http://articles.elitefts.com/training-articles/sleep-science-and-swoleness/

Video Of The Week:
Grab a lacrosse ball, 10 minutes, and a box of tissues and work on getting those tight shoulders open:
https://www.youtube.com/watch?v=RmGgYuMWf1A

Nutrition Information Of The Week:
12 Health benefits of using apple cider vinegar:
http://www.realfarmacy.com/12-reasons-why-apple-cider-vinegar-will-revolutionize-your-health/

Class Schedule Change:
Starting next week the 10 AM class will be cancelled and replaced with a new 9 AM class M-F. Please keep this in mind for next week and there is a new 9AM slot to register for classes in the Mind Body Scheduler.

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.

Cubby Hole Clean Out:
At the end of next week any extra gear, clothing, water bottles, etc will be cleaned out or donated. Please make sure to take a look and grab anything that belongs to you.

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:

Monday10314600_10204083589393905_2286957634675350091_n
Strength

A) Back Squat 3-3-3-3-3
B) EMOM For 7 Minutes:
3-5 Hang Squat Clean (Rx=165/115)(T2=115/85)
C) EMOM For 7 Minutes:
5 Pendlay Rows (Rx=165/115)(T2=115/85)
*2 Seconds To Lower On Every Rep*

Tier 3:
A) Back Squat/Box Squat Technique 5-5-5
B) EMOM For 7 Minutes:
5-7 Hang Power Cleans
C) EMOM For 7 Minutes:
5 Pendlay Rows
*2 Seconds To Lower On Every Rep*

*Purpose: Strength/Moderate Aerobic Power/Muscular Endurance (Legs)
*Focus: Squat Quality+Technique+Depth+Heavy!/Quality Of Movements For Part B With Moderate To Heavy Weight

Tuesday
Speed.Stamina

A) Find 5 Rep Max Press In 15 Minutes
B) 3 Rounds:
200 M Run
10 T2B
200 M Run
15 Push Press (Rx=95/65)(T2=75/55)

Tier 3:
A) “Same”
B) 3 Rounds:
200 M Run
15 Ab Mat Situps
200 M Run
12 DB Push Press

*Purpose: Strength/High Aerobic Power/Muscular Endurance (Core)
*Focus: Lift Heavy For Part A Keeping Good Body Positioning/Sustainable Effort At A High Intensity/Weight Should Be On The Lighter Side For Part B (Think Unbroken Or Only 1-2 Rests On Bar For Each Set)

Wednesday10360911_10204083563873267_8061851945103849032_n
Stamina.Speed.Strength

A) 4 Rounds For Max Effort Reps: 1 Minute ON/1 Minute Off
KBS (Rx=2.0/1.5)(T2=1.5/1.0)
Double Unders (T2=60 Singles+ME Broad Jumps (6/4′))
*3 Double Unders= 1 Rep*
-Rest 6 Minutes Between A+B-
B) 4*300 M Row Sprints
-Rest 3 Minutes Between Each Sprint-

Tier 3:
A) “Same”
B) 800 M Run Or 1000 M Run For Time

*Purpose: Lactate/Intervals/Recovery
*Focus: Heavy KB For You/Hip Power And Thrust/High Effort Sprints Between 90-95% Of Max Effort

Thrusday
Strength.Stamina

A1) OHS 3-3-3-3
-Rest 30 Seconds-
A2) Weighted Pullups: 2-2-2-2
T2=Ring Rows: 4 Sets Of 4-6 Reps  (Hold 1 Second At Top, Take 3 Seconds To Lower For Every Rep)
-Rest 2 Minutes-
B) 21-15-9
Power Snatch (Rx=115/75)(T2=95/65)
Ring Dips
Push Ups (T2=Hand Release Push Ups)

Tier 3:
A1) OHS Technique/Squat Technique
A2) 3 Sets Max Effort Ring Rows
B) 21-15-9:
Alternating Hang DB Power Snatch
Bench Dips
Assistance Push Ups

*Purpose: Strength+Stability/Muscular Endurance (Upper)
*Focus: Squat Quality+Technique+Depth/Quality Of Movements For Part B/Moderate Weight On Power Snatch/Not A Lung Burner So Priority Is On Form Of Movements

Friday10425042_10204083600314178_2931446708376231966_n
Speed

A) 8 Minute AMRAP:
200 M Row
10 Box Jumps (Rx=24/20)(T2=20/16)
10 Front Squat (Rx=95/65)(T2=75/55)
-Rest 5 Minutes-
B) 8 Minute AMRAP:
10 Calorie Row
15 Power Clean (Rx=95/65)(T2=75/55)
20 Wall Balls (Rx=20/14)(T2=14/10)
-Rest 5 Minutes-
C) For Time:
400 M Double KB Farmers Walk (Rx=2.0/1.5)(T2=1.5/1.0)

Tier 3:
A) 8 Minute AMRAP:
200 M Row
10 Box Jumps
10 KB Goblet Squats
-Rest 5 Minutes-
B) 8 Minute AMRAP:
10 Calorie Row
10 Hang Power Cleans
10 Wall Balls
C)”Same”

*Purpose: High Aerobic Power/Muscular Endurance
*Focus: Keep A High Pace On Both AMRAP’s/Try Not To Take Huge Breaks/No Running On Farmer’s Walk 😉

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

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

1 June 2014

WEEKLY UPDATE: JUNE 2ND-JUNE 8TH

Article Of The Week:
Great article that discuss common mistakes women make during training, men make many of them too:
http://www.t-nation.com/training/10-mistakes-women-make-in-the-gym

Video Of The Week:
If you get to the gym a couple minutes early, add these mobility prep movements to the mix:
https://www.youtube.com/watch?v=o5_14SfX9Is

Nutrition Information Of The Week:
Top ten foods that support fat loss:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1020/Top_Ten_Nutrients_That_Support_Fat_Loss.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.

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:

Monday 10411343_798475383503518_7032938355262236104_n (2)
Speed

A) Back Squat 4-4-4-4
B) For Time:
50 Wall Balls (Rx=20/14)(T2=14/10)
400 M Run
25 Wall Balls (Rx=20/14)(T2=14/10)
400 M Run

*Purpose: Strength/High Aerobic Power/Muscular Endurance
*10th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B should be on the shorter side meaning keep the intensity very high and don’t let up!

Tuesday
Strength.Stamina

A) Split Jerk or Push Jerk 2-2-2-2-2
B) 15 Minute AMRAP:
5 Push Press (Rx=135/95)(T2=95/65)
7  CTB Pullups (T2=Pullups)
9 Burpee Box Jumps (Rx=24/20)(T2=20/16)

*Purpose: Strength+Explosive Power/Moderate Aerobic Power/Muscular Endurance (Upper)
*For Part A build to a max spilt or push jerk. As you progress on weight, make sure to work on what part of the lift is the most challenging for you so you can maintain form/technique as you get to your maximal weight. Moderate AMRAP for Part B so try to find a good pace. Base weight off Part A, should be moderate (60-70%). You should be able to get all 5 reps without having to put the weight down. Find a good pace on burpee box jumps as they can gas you quickly.

Wednesday10406759_10203428215042738_636593565676842262_n
Stamina.Speed.Strength

A) 3 Rounds:
20 Power Cleans (Rx=115/85)(T2=95/65)
300 M Row
-Rest 3 Minutes Between Rounds-
*Rest 6 Minutes Between A+B*
B) For Time:
800 M Run

*Purpose: Explosive Power/Lactate/Intervals/Recovery
*Power Cleans should be moderate today, nothing too heavy as keeping in motion is key today. Go as hard as possible on each round, don’t hold back or over pace. Take the full 3 minutes of rest and be ready for the next round. 800 M cooldown ;).

Thursday
Speed.Strength

A1) OHS 4-4-4-4
-Rest 30 Seconds-
A2) Weighted Pullups: 4 Sets Of 2-3 Reps
T2=4 Sets Of 3-5 Banded Dead Hang Chinups (1 Second Hold With Chin Over Bar Every Rep)
-Rest 2 Minutes-
B) 3 Minute AMRAP:
8 Power Snatch (Rx=135/95)(T2=95/65)
50 Double Unders (T2=75 Singles+10 Tuck Jumps)
Max Effort HSPU W/Remaining Time (T2=Pushups)
-Rest 1 Minute Bewteen Rounds-
Repeat 2 More Rounds

*Purpose: Strength+Stability+Muscular Endurance (Upper)/High Aerobic Power
*10th week of overhead squat cycle, try to add 5 pounds to last week. For those that need work in this department, please continue to take the time to fix any issues before adding on any significant amount of weight. For those who are doing the banded dead hang chin-ups, choose an appropriate band that is challenging for 3-5 reps and make sure to hold at the top of each rep for 1 second. Weight for power snatch on Part B should be on the moderate to heavier side where you re able to use the right form and correct movement patterns for every rep. This is not the best workout to practice double unders in so don’t hesitate to switch to the sub if necessary. Push each round hard as there is a minute of built in rest.

Friday10369208_798474596836930_4757390809154237102_n (2)
Stamina

For Time:
800 M Run
70 KBS (Rx=1.5/1.0)(T2=1.25/.75)
60 Calorie Row
50 Ab Mat Situps
400 M Run
30 Thrusters (Rx=95/65)(T2=75/55)
20 Broad Jumps (6/4′)
10 KB Thruster L (Rx=1.5/1.0)(T2=1.25/.75)
10 KB Thruster R (Rx=1.5/1.0)(T2=1.25/.75)

*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance (Legs)
*Longest workout of the week so make sure to find a good pace and keep moving. Don’t go too hard at any one part, you should be in constant motion. Think of quality of movements and consistency.

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

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

25 May 2014

WEEKLY UPDATE: MAY 26TH-JUNE 1ST

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

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

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

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

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

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

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

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

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

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

Slide1

THIS WEEKS WORKOUTS:

MondayGirls
Stamina

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

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

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

Tuesday
Speed.Strength

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

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

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

Wednesday10294250_684202644978158_7914503752839053729_n
Strength.Stamina.Speed

A) Goat Work For 20 Minutes
*Work On Double Unders, Muscle Ups, Lifting Technique, Pullups, Rope Climbs, Skill Work, Etc
*Just Don’t Stand Around
B) 4 Rounds:
8 Deadlifts (Rx=275/185)(T2=225/155)
20 Calorie Row
60 Double Unders (T2=100 Singles+10 Broad Jumps (6/4′))
-Rest 1 Minute Between Rounds-

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

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

Thursday
Speed.Stamina

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

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

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

Friday10290660_684203141644775_5740750402304928433_n
Strength

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

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

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

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

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

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