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

18 May 2014

WEEKLY UPDATE: MAY 19TH-MAY 25TH

Article Of The Week:
Learn how to pressurize your trunk for optimal structural stabilization:
http://www.catalystathletics.com/articles/article.php?articleID=37

Video Of The Week:
Mobility work to help knee pain inflammation:
https://www.youtube.com/watch?v=UbTEIZTyHxc

Nutrition Information Of The Week:
Reduce your sugar intake starting now!:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/903/Is_Sugar_More_Trouble_Than_Its_Worth.aspx

S3 Conditioning:
S3 Conditioning will NOT hold class this upcoming Monday 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. Thanks All!

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)

Slide1

 

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.

Lake Wylie Crossfit Murph WOD:
Crossfit Lake Wylie is holding a Fundraiser WOD to benefit the Wounded Warrior Project on Saturday May 24th 9-10 AM at Crossfit Lake Wylie. There is no cost to participate but please help with any donations to the cause if you plan on attending. Below is a little about what the Wounded Warrior Project is all about and details of the WOD:

The mission of the Wounded Warrior Project is to honor and empower wounded warriors. Their purpose is to raise awareness and enlist the public’s aid for the needs of severely injured service men and women, to help severely injured service members aid and assist each other, and to provide unique, direct programs and services to meet the needs of severely injured service members.

“Murph”:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

*The workout will be performed in 2 separate heats, the first at 9am and second at 10am. WOD can be performed individually or as a team and as always, scaling will be allowed.
*Please RSVP your desired start time to nick@crossfitlkw.com or call (803) 701-7170 ASAP

Local Cause:
Please help local volleyball player/crossfitter Kathryn Johnston in her efforts to raise the necessary funds as she tries to compete for a spot on the USA National Volleyball Team.
http://www.charlotteobserver.com/2014/05/02/4878525/harrisburg-volleyball-player-must.html#.U26hpk18PIV

THIS WEEKS WORKOUTS:

Monday10338821_684202614978161_374159188194869225_n
Strength

A) Back Squat 5-5-5-5
B) EMOM For 14 Minutes:
Evens: 3-5 Deadlifts (Rx=315/205)(T2=255/165)
Odds: 10-12 Wall Balls (RX=20/14)(T2=14/10)
*For Larger Classes, Share Equipment And Alternate Evens/Odds

Tier 3:
A) Box Squat/Squat Technique 5-5-5
B) EMOM For 14 Minutes:
Evens: 5 Deadlifts
Odds: 8-10 Wall Balls Or DB Thrusters

*Purpose: Strength/Moderate Aerobic Power
*8th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B today should be on the heavier side for deadlifts.  If you need to scale a good guide would be around 75-80% of 1 RM. Think of quality movements today as #1 priority.

Tuesday
Speed.Stamina

A) Build To A Max Complex: 2 Strict Press+4 Push Press
B) Benchmark WOD Pick Between Nate Or Jack:
“Nate”
20 Minute AMRAP:
2 Muscle Ups
4 HSPU
8 KBS (2.0/1.5)
*In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq

“Jack”
20 Minute AMRAP:
10 Push Press (115/85)
10 KBS (1.5/1.0)
10 Box Jumps (24/20″)
*In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device

Tier 3:
A) Press 5-5-5
B) 20 Minute AMRAP:
“Jack”

*Purpose: Strength+Explosive Power/Moderate Aerobic Power/Pull+Push Endurance
*Great training day for pressing strength and endurance! Part A should be a max complex, so make sure to build up to the heaviest complex possible. Part B is a good day to test a benchmark workout. If you are an individual who has muscle ups, please choose “Nate”. Great way to train a WOD with muscle ups especially since it is a low number per round. Everyone else will do “Jack”. Try to find a good pace and be consistent. 10 Reps is that number where if you need to put weight down it should only be once. If possible you will want to push and do 10 reps every time. If scaling is needed on push press, think around 70-75% of what you lifted in Part A.

Wednesday20140514_083034-1
Strength.Speed.Stamina

5 Rounds:
8 Power Cleans (RX=155/105)(T2=115/75)
12 Burpees
200 M Run
-Rest 2 Minutes Between Rounds-

Tier 3:
5 Rounds:
8 Hang Power Clean
10 Squat Thrusters
200 M Run
-Rest 2 Minutes Between Rounds-

*Purpose: Explosive Power+Technqiue/Lactate/Recovery
*Power Cleans should be moderate today, something that will be challenging but will also keep you in motion. Don’t hold back on your rounds! Go between 90-95% for each round, don’t over pace, recover, take the full 2 minutes rest and be ready for the next round.

Thursday
Strength.Stamina

A1) Overhead Squat 5-5-5-5
-Rest 30 Seconds-
A2) Weighted Pullups: 4 Sets Of 2-4 Reps
T2= 4 Sets Of Max Effort Dead Hang Chinups (If A Band Is Needed, Choose One That Allows Between 4-6 Reps)
-Rest 2 Minutes-
B) 3 Rounds:
10 KB Snatch Per Arm (RX=2.0/1.5)(T2=1.5/1.0)
20 Strict Push Ups (T2=Hand Release)

Tier 3:
A1) Overhead Squat/Squat Technique
-Rest 30 Seconds-
A2) 4 Sets Of 8-10 Ring Rows
-Rest 2 Minutes-
B) 4 Rounds:
8 Push Ups
10 DB Hang Power Snatch Left
10 DB Hang Power Snatch Right
10 Calorie Row

*Purpose: Strength+Stability+Muscular Endurance (Upper)
*8th 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 max effort dead hang chin-ups with a band, choose an appropriate band that is challenging for 4-6 reps.  For Part B, this should be more of a muscular endurance type of workout then a lung burner workout. Go heavy on the KB Snatches if they are in the works for you or if a dumbbell is needed, pick a heavy one. For strict pushups, think of good body positioning and hold a tight plank position, don’t get loose in your body.

Friday10170905_684203781644711_619052928730907890_n
Speed

A) 6 Minute AMRAP:
15 Calorie Row
30 Double Unders (T2=60 Singles+6 Broad Jumps (6/4′))
-Rest 4 Minutes-
B) 6 Minute AMRAP:
800 M Run
Max Effort Calorie Row W/ Remaining Time
-Rest 4 Minutes-
C) 6 Minute AMRAP:
30 Double Unders (T2=60 Singles+6 Broad Jumps (6/4))
10 Calorie Row
5 Burpees

Tier 3:
“Same As T2″

*Purpose: High Aerobic Power/Intervals/Recovery
*This one should be fun! No barbells, just straight up movement! Keep the effort high and push each 6 minute segment hard. Should not be many breaks within your work time. Think of constant motion and keep the intensity level as high as possible with still being able to stay moving.

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

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

 

 

10 May 2014

WEEKLY UPDATE: MAY 12TH-MAY18TH

Article Of The Week:
Great article on key points of progression and how one should approach training.  This is also a good reminder for more experienced athletes to always reinforce good mechanics, be consistence,  and knowing when to add more intensity.
http://www.tabatatimes.com/beginners-guide-making-crossfit-classes/

Video Of The Week:
Fixing tight hip muscles due to excess anterior stress. This one is for all you desk folk:
https://www.youtube.com/watch?v=ZkzFT6rRMhQ

Nutrition Information Of The Week:
20 Common nutrition mistakes that can impede fat loss:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1112/Twenty_Common_but_Dangerous_Nutrition_Mistakes_tha.aspx

S3 Conditioning:
S3 Conditioning will hold one night class on Monday at 6:30 PM and during the day at 11 AM Monday-Friday (as usual). Check out the Facebook S3 page for the WOD and please make sure to register for classes.

Save The Date:
On Saturday May 31st, Crossfit S3 will be hosting a Charity Team WOD with all donations going to the Leukemia and Lymphoma Society. Please save the date and hope all will be able to attend. Look for updates on the FB Page and here next week as more details are to come. This workout will be done in heats and will have the details on times shortly. Thank you to the Neuman’s for letting S3 be apart of such a great cause and to help support Hamilton.

Local Cause:
Please help local volleyball player/crossfitter Kathryn Johnston in her efforts to raise the necessary funds as she tries to compete for a spot on the USA National Volleyball Team.
http://www.charlotteobserver.com/2014/05/02/4878525/harrisburg-volleyball-player-must.html#.U26hpk18PIV

Cleanliness:
Just a friendly reminder to clean your workout area free from sweat, chalk and more. Also don’t forget to clean any equipment used after the WOD and place it back in the right location (bars, rings, mats, dumb bells, kettle bells, boxes, rowers, ab mats, wall balls, etc etc). Thank you everyone for doing a great job with this already.

THIS WEEKS WORKOUTS:

Monday20140505_084051
Speed

A) Back Squats 5-5-5-5
B) 4 Rounds:
50 Double Unders (T2=75 Singles+10 Broad Jumps (6/4′))
20 Wall Balls (RX=20/14)(T2=14/10)
10 Toes 2 Bar

Tier 3:
A) Box Squats/Squat Technique 5-5-5-5
B) 4 Rounds:
75 Singles
12 Ab Mat Situps
8 KB Goblet Squats

*Purpose: Strength/High Aerobic Power/Skill/Muscular Endurance (Legs)
*7th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B today should be on the fast side. Try to push hard and not over pace. If T2B are challenging, push for good quality K2E. This part of the workout should be a good chance to breathe and catch your breath so you are able to push the other movements.

Tuesday
Strength.Stamina

A) Push Press: Find A 3 Rep Max
B) For Time:
20 Clean & Jerk (Rx=155/105)(T2=115/75)
30 CTB Pullups (T2=Pullups)
10 Clean & Jerk (Rx=155/105)(T2=115/75)
15 CTB Pullups (T2=Pullups)
1000 M Row

Tier 3:
A) Push Press: Find A 5 Rep Max
B) 4 Rounds:
10 Ring Rows
10 Hang Power Clean And Jerk
250 M Row

*Purpose: Strength+Explosive Power/Moderate Aerobic Power/Push+Pull Endurance/Gymnastic Skill
*Test out 3 Rep Push Press Max. Hope for many PR’s! If this is your first time, chart this number down somewhere handy. For Part B, quality of movement with a moderate weight. Don’t get sloppy with the Clean and Jerks. Have fun with the last 1000 M, get after it!

Wednesday20140509_173925-1
Stamina.Speed.Strength

A) 6 Rounds:
6 Deadlifts (RX=275/185)(T2=225/155)
12 Box Jumps (RX=24/20″)(T2=20/16)
200 M Run
-Rest 60 Seconds Between Rounds-
*Compare To 12/17/13
B) 4 Sets Of 12-15 V-Ups
*Rest 1 Minute Between Sets*

Tier 3:
A) “Same”
B) 4 Sets: 8-10 Knees To Elbows
*Rest 30 Seconds Between Sets*

*Purpose: Strength/High Aerobic Power/Recovery/Core Assistance
*Repeat WOD! Test it out and push to see how much progress has been made in the past couple of months. Deadlifts should be moderate/heavy.  Make sure you make each set of 6 reps count and do not rush on your deadlifts. Don’t hold back on the box jumps and run, go pretty hard into each break. 1 minute breaks goes fast so be ready for the next round.

Thursday
Speed.Strength

A1) OHS 5-5-5
-Rest 30 Seconds-
A2) Weighted Pullups: 3 Sets Of 2-4 Reps
T2= 3 Sets: Max Effort Dead Hang Chinup Hold
-Rest 1 Minute-
A3) 3 Sets: ME Hang Power Snatch (RX=135/95)(T2=95/65)
-Rest 3 Minutes-
B) For Time:
25 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
400 M Run
25 KBS (Rx=2.0/1.5)(T2=1.5/1.0)

Tier 3:
3 Sets:
A1) Overhead Squat/Squat Technique
-Rest 30 Seconds-
A2) Ring Rows: 10-12 Reps
-Rest 1 Minute-
A3) DB Hang Power Snatch: 12-15 Reps Per Arm
-Rest 2 Minutes-
B) “Same”

*Purpose: Strength+Stability+Muscular Endurance (Upper)/High Aerobic Power
*7th 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 max effort chin up hold 20 seconds or more is the goal.  If this is too challenging to start, complete these sets on the rings and find an appropriate standing height.  Hang Power Snatch weight should be on the moderate/heavy side.  Goal is to get above 5 reps for every round. For Part B, this should be a good lung burner workout with a short time frame. Push hard but and don’t let up.

Friday20140423_194300-1
Stamina

22 Minute AMRAP:
25 Thrusters (Rx=75/55)(T2=65/45)
50 Ab Mat Situps
75 Walking Lunges (Total)
100 Calorie Row

Tier 3:
22 Minute AMRAP:
10 Wall Balls
20 Ab Mat Situps
30 Walking Lunges
400 M Row

*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance (Legs/Core)
*22 minutes of work today, so 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

3 May 2014

WEEKLY UPDATE: MAY 5TH-MAY11TH

Article Of The Week:
One of the most underrated tools you can use to improve performance in all areas is mobility. Below is a great article on how to add mobility to your training session:
http://www.catalystathletics.com/articles/article.php?articleID=1849

Video Of The Week:
Restore blood flow and pliability to the soft tissues of your feet to help running performance and injury prevention:
https://www.youtube.com/watch?v=EOJPKu7DUfU

Nutrition Information Of The Week:
Good article with tips for losing fat on the paleo diet below:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/2259/Five-Tips-For-Losing-Fat-on-A-Paleo-Diet.aspx

S3 Conditioning:
S3 Conditioning will hold one night class on Monday at 6:30 PM and during the day at 11 AM Monday-Friday (as usual). Check out the Facebook S3 page for the WOD and please make sure to register for classes.

Battlefrog Series Event:
For those who had fun with Spartan Race or anybody else interested, there will be a obstacle race series designed by U.S. Navy Seals on June 21st-22nd at the Carolina Adventure World in Winnsboro SC. Please check out the link below as many of you might be interested. Team name will be CrossfitS3 and use the promo code SEAL3 to get 25% off registration.
http://battlefrogseries.com

THIS WEEKS WORKOUTS

Monday10153272_10201599859708809_5264592913771786648_n
Stamina

A) Back Squats 6-6-6
B) 8 Minute AMRAP:
Max Effort Row For Meters
-Rest 2 Minutes-
6 Minute AMRAP:
15 Ab Mat Sit Ups
40 Double Unders (T2=80 Singles+10 Jumping Knee Tucks)
-Rest 2 Minutes-
4 Minute AMRAP:
Wall Balls (RX=20/14)(T2=14/10)
*Every Drop/Rest=8 Burpees

Tier 3:
A) Box Squats 6-6-6
B) 8 Minute AMRAP
Max Effort Row For Meters
-Rest 2 Minutes-
6 Minute AMRAP:
10 Ab Mat Sit Ups
50 Singles
-Rest 2 Minutes-
4 Minute AMRAP:
15 Squat Thrusters
8 Air Squats

*Purpose: Strength/Aerobic Capacity+Aerobic Sustainability/Muscular Endurance (Legs)
*6th week of back squat cycle, try to add 5-10 pounds compared to last week with maintaining quality of movement/depth. Part B is 18 minutes of work with built in rest, so go hard but not too hard at any one part. Think of quality of movements and consistency.

Tuesday
Speed.Strength

A) Strict Press 5-5-3-3-2
B) 5 Rounds:
9 Power Clean (Rx=135/95)(T2=95/65)
7 Push Press (Rx=135/95)(T2=95/65)
5 CTB Pullups (T2=Pullups)

Tier 3:
A) Strict Press 4 Sets: 6-8 Reps
B) 10 Minute AMRAP:
5 Hang Power Clean
5 Push Press
5 Ring Rows
200 M Run

*Purpose: Strength/Explosive Power/Gymnastic Skill
*For Part A build accordingly to the rep scheme. Remember on heavy strict presses to maintain core stability and not allow yourself to sway all over the place. Part B today for most will test strength endurance mixed with conditioning. Try to find the right weight that will help accomplish finding that right balance. Remember push press is in part B not strict press so everyone should be at or above the 5 rep weight they found for strict press.

Wednesday1422549_10152346593231815_1295200031846015404_n (2)
Stamina.Speed.Strength

A) 20 Minutes Of Goat Work:
*Work On Rope Climbs, Muscle Ups, Double Unders, Lifting Technique, Skill Work, Etc
*Just Don’t Stand Around
B) 30-20-10
Body Weight Deadlifts
Ball Slams (Rx=30/20)(T2=20/15)
Calorie Row

Tier 3:
30-20-10
KB Deadlifts
Air Squats
Calorie Row

*Purpose: Strength/Muscular Endurance (Legs)/Moderate Aerobic Power
*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.  Part B should be on the moderate side for deadlifts. Some of the stronger individuals might be able to do sets unbroken but definitely make sure your body is set on all deadlifts, especially when fatigue sets in.

Thursday
Speed.Stamina

A1) OHS 6-6-6
-Rest 30 Seconds-
A2) Weighted Pullups: 3 Sets Of 3-5 Reps
T2= 3 Sets Of Banded Dead Hang Chinups 4-6 Reps (Hold 2 Seconds At Top Of Each Rep)
-Rest 2 Minutes-
B) For Time:
30 Burpee Box Jumps (Rx=24/20)(T2=20/16)/200 M Run
20 Burpee Box Jumps (Rx=24/20)(T2=20/16)/400 M Run
10 Burpee Box Jumps (Rx=24/20)(T2=20/16)/800 M Run

Tier 3:
A1) OHS Technique To Box With PVC/Bar
A2) Banded Chinups: 3 Sets Of 6-8 Reps
B) 5 Rounds:
200 M Run
8 Burpees
8 Box Jumps

*Purpose: Strength+Stability+Muscular Endurance (Upper)/High Aerobic Power
*6th 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 T2, please choose an appropriate band that allows between 4-6 reps on A2 and don’t forget about your 2 second hold on every rep. For Part B, this should be a good lung burner
workout with a moderate time frame. Push hard but don’t go crazy too quick.

Friday10153948_10201599696584731_5103797121205394459_n (2)
Strength

A) Take 15 Minutes To Find 1 Rep Thruster Max
B) 8 Rounds:
8 KBS (RX=2.0/1.5)(T2=1.5/1.0)
4 Hang Power Clean (RX=165/110)(T2=115/85)
2 Front Squats (Rx=165/110)(T2=115/85)

Tier 3:
A) Thruster 6-8 Reps 3 Sets
B) 6 Rounds:
8 KBS
6 Wall Balls
4 Hang Power Clean

*Purpose: Strength/Moderate Aerobic Power
*Make sure you test out your Thruster and find your 1 Rep Max or try to beat your previous 1 RM. Part B should be on the heavier side with quality of movements being priority. The rep scheme for the barbell movements are low so make each rep count today.

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

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

27 April 2014

WEEKLY UPDATE: APRIL 28TH-MAY 4TH

Article Of The Week:
Crossfit is here to stay??? Duhhhhhhh:
http://www.t-nation.com/training/in-defense-of-crossfit

Video Of The Week:
Still need help with double unders??? Don’t let your body work against you. Watch the video below about proper, stable body positioning:
https://www.youtube.com/watch?v=R0km46DhNRc

Nutrition Information Of The Week:
List of 14 Foods you should never eat with associated problems and solutions to these foods:
http://www.rodalenews.com/food-ingredients-avoid

S3 Conditioning:
S3 Conditioning will hold one night class on Monday at 6:30 PM and during the day at 11 AM Monday-Friday (as usual). Check out the Facebook S3 page for the WOD and please make sure to register for classes.

Battlefrog Series Event:
For those who had fun with Spartan Race or anybody else interested, there will be a obstacle race series designed by U.S. Navy Seals on June 21st-22nd at the Carolina Adventure World in Winnsboro SC. Please check out the link below as many of you might be interested. Team name will be CrossfitS3 and use the promo code SEAL3 to get 25% off registration.
http://battlefrogseries.com

THIS WEEKS WORKOUTS:

Monday10247448_10201857684031322_1905033874631003358_n
Strength

A) Back Squats 6-6-6-6
B) For Time:
25 Squat Cleans (Rx=155/105)(T2=115/85)
C) For Time:
50 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
*Rest 3 Minutes Exactly Between B+C*

Tier 3 (Newbies):
A) Box Squats 6-6-6
B) 5 Rounds:
6 Hang Power Clean
8 KB Goblet Squats
10 Russian KBS

*Purpose: Strength/Explosive Power/Battery
*5th 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 moderate to heavy. If you are done in 2 minutes you went way to light. For most individuals think between 75-80% of 1 Rep Max. Don’t rush on part B! Think quality of reps and movement first, then add intensity if possible with the heavier weights. For Part C choose a heavy KB for you and go after it! For those that can, try to go unbroken. For most people this will take less then 4 minutes so keep the intensity high and don’t let up once you start.

Tuesday
Stamina.Speed

A) Push Press: 5 Sets Of 6-8 Reps
B) Tabata: 8 Rounds Of 1 Movement At 20 Seconds On/10 Seconds Off
*Count Is Lowest Number Of Reps Out Of The 8 Rounds
Chest To Bar Pullups (T2=Pullups)(Minutes 0 to 4)
Calorie Row (Minutes 6 to 10)
Burpees (Minutes 12 to 16)
*Rest 2 Minutes Between Movements

Tier 3 (Newbies):
A) “Same”
B) Tabata With The Following 3 Movements:
Ring Rows
Calorie Row
Squat Thrusters

*Purpose: Strength+Explosive Power(Pressing)/High Aerobic Power/Pulling
*For Part A, work on speed of the bar and how fast you can accelerate weight overhead. Part B welcome to Dr. Tabata. If you have not done a Tabata style workout your in for a treat. Work as hard as possible for each 20 second segment and see where it takes you. High work output on this one and a real lung burner if you go at it.

Wednesday20140427_085748
Speed.Strength.Stamina

4 Rounds:
8 Deadlifts (Rx=225/155)(T2=185/125)
10 Box Jumps (Rx=30/24)(T2=24/20)
12 Wall Balls (Rx=20/14)(T2=14/10)
200 M Sprint
-Rest 2 Minutes-

Tier 3 (Newbies):
4 Rounds:
10 KB Deadlift
10 Box Jumps
10 Wall Balls
200 M Run
-Rest 2 Minutes-

*Purpose: High Aerobic Power/Intervals/Recovery
*Deadlifts should be moderate today, something that will be challenging but will also keep you in motion. Don’t hold back on your rounds! Go all out, recover, take the full 2 minutes rest and repeat 3 more times.

Thursday
Strength.Stamina

A1) OHS 6-6-6-6
A2) Weighted Pullups: 4 Sets Of 3-5 Reps
T2= 4 Sets Of Max Effort Banded Dead Hang Pullups
B) For Time:
2 HSPU(T2=2 Strict Pushups + 1 Wall Walks)/10 Power Snatch (Rx=135/95)(T2=95/65)
4 HSPU(T2=4 Strict Pushups + 2 Wall Walks)/8 Power Snatch (Rx=135/95)(T2=95/65)
6 HSPU(T2=6 Strict Pushups + 3 Wall Walks)/6 Power Snatch (Rx=135/95)(T2=95/65)
8 HSPU(T2=8 Strict Pushups + 4 Wall Walks)/4 Power Snatch (Rx=135/95)(T2=95/65)
10 HSPU(T2=10 Strict Pushups + 5 Wall Walks)/2 Power Snatch (Rx=135/95)(T2=95/65)

Tier 3 (Newbies):
A1) OHS Technique To Box With PVC/Bar
A2) Banded Pullups: 3 Sets Of 6-8 Reps
B) 5 Rounds:
125 M Row
5 Push Ups
10 DB Hang Power Snatch L
10 DB Hang Power Snatch R

*Purpose: Strength+Stability+Muscular Endurance/Strength/Explosive Power
*5th 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 T2, please choose an  appropriate band that allows between 4-6 reps on A2. Weight for power snatch on Part B should be on the moderate to heavier side. This is not a lung burner workout so please make sure you are working on good movement patterns and form.

Friday20140427_111931
Speed

A) “Griff”:
800 M Run
400 M Backwards Run
800 M Run
400 M Backwards Run
*In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.
B) For Time:
50 Toes To Bar (T2=Knees To Elbows)
*Compare To 2/17/2014

Tier 3 (Newbies):
A)”Same”
B) For Time:
50 Weighted Ab Mat Situps

*Purpose: Moderate Aerobic Power/Muscular Endurance (Legs)/Core Strength+Endurance
*Benchmark Hero WOD “Griff”. Do it up proudly for this fallen hero. Nothing too crazy too go over here, just find a good pace and keep in motion. Part B is a repeat so if you have completed this workout before, push hard and see if you can improve compared to last 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