15 March 2014

WEEKLY UPDATE: MARCH17TH-MARCH 23RD

Article Of The Week:
Fix these very common errors that will help create better movement and produce greater performance:
http://www.tabatatimes.com/3-everyday-errors-destroy-movement-rob-performance/

Video Of The Week:
Breathing mechanics play a huge role in support especially when lifting heavy weights.  Take a look:
http://www.youtube.com/watch?v=qEJ-vJpiOY4

Nutrition Information Of The Week:
Great read on the importance of NOT avoiding carbohydrates and what type to use and which ones to avoid:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1100/Seven_Benefits_of_Eating_Carbohydrates.aspx

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

2014-02-21 10.50.31

Black and White Power

Monday
Strength

A) Find 1 Rep Max Front Squat
B) EMOM For 10 Minutes: 2 Power Cleans @ 80% Of 1 Rep Max
C) For Time:
30 KBS (1.5/1.0)
50 Thrusters (45/35)
400 M Run

*Purpose: Strength/Explosive Power+Technique/High Aerobic Power
*Find that 1 rep max and chart that bad boy down.  Hopefully there will be a ton of PR’s today!  Remember to make sure you are getting deep enough for it to count.  Work on technique with moderate weight for the EMOM section and go all out for Part C as this will be short, fast and fun.

Tuesday
Speed.Stamina

4 Rounds:
750 M Row
60 Double Unders (Sub=120 Singles+12 Broad Jumps (6/4′))
20 Push Press (75/55)
-Rest 4 Minutes Between Rounds-

*Purpose: Aerobic Capacity+Recovery
*Push each round and try to be consistent as possible from round to round.  Don’t blow up too soon on the rower or you will not want to do much when you get off.  You will be better off finding a good consistent pace on the rower and jump right into the next movement.

20140312_085229 (2)

Mommy Power

Wednesday
Stamina.Strength.Speed

A) 2 Snatch Deadlifts + 2 Power Snatch+ 2 OHS
B) For Time:
400 M Run
20 Deadlifts (255/155)
50 KB Hang Power Snatch (1.5/1.0) (25 Per Arm; Break Reps Up Anyway Needed)
20 Deadlifts (255/155)
400 M Run

*Purpose: Explosive Power+Technique+Strength/Moderate Aerobic Power
*Work up to a challenge complex on part A.  The snatch grip deadlifts are a great tool to help reinforce the 1st pull on the snatch movement.  Deadlift weight should be challenging and lean on the moderate to slightly heavy side.  Take your time on the barbell and reinforce your core before each deadlift.  Find a good consistent pace on the KB Hang Snatches and try not to break.  If you get tired, just switch to the other hand.  Finish strong on that last run.

Thursday
Strength.Stamina

A) Press 3-3-3-3-3
*Follow Each Set With 6-8 Dead Hang Pullups (RX+=CTB Dead Hang Pullup)
B) For Time:
200 M Overhead Plate Walk
20 Ring Push Ups
40 Wall Balls (20/14)
20 Ring Push Ups
40 Burpees

*Purpose: Strength/Muscular Endurance (Upper)/Moderate Aerobic Power
*Go heavy on strength sets but remember to keep midline engaged when going up in weight on the press and not arch lower back excessively.  If a band is needed for dead hang pullups, go with one that is challenging enough to get you in that 6-8 rep range.  Good little shoulder/lung tester today.  Make sure to finish strong on the burpees.

20140315_101749

Bro Power

Friday
TBA- 14.4 Open Games WOD
*Purpose: 2 More To Go!

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

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

9 March 2014

WEEKLY UPDATE: MARCH 10TH-MARCH 16TH

Article Of The Week:
Very helpful article for help in the strength department. #10 might be impossible for some!
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1129/Ten_Rules_For_Raising_Testosterone_for_a_Stronger_.aspx

Video Of The Week:
At home mobility homework.. all you need is a couch!:
http://www.youtube.com/watch?v=SaeAvGh6gkg

Nutrition Information Of The Week:
Ideas on how to save a little time in the kitchen:
http://mamanatural.com/20-kitchen-hacks/

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

THIS WEEKS WORKOUTS:

Monday20140306_084300 (2)
Speed

A) Build To A Challenging 3 Rep Touch and Go Push Press (NO Pause/Rest @ Chest)
B) 5 Rounds:
15 KBS (1.5/1.0)
10 Box Jumps (24/20″)
200 M Run
-Rest 1 Minute-

*Purpose: Strength+Explosive Power+Technique/High Aerobic Intervals
*The goal for all 5 rounds is to complete all your KBS and Box Jumps unbroken and see how your body can run after a good short burst of intensity.  Don’t worry… rest is included but its only a minute.  Try to not destroy yourself on the run as 1 minute will be hard to recover but keep the intensity high on it (85-90%).

Tuesday
Strength.Stamina

A) Front Squat 2-2-2-2-2-2
B) 12 Minute AMRAP (For Total Reps):
10 Toes 2 Bar/25 Deadlifts (225/155)/40 Wall Balls (20/14)=75 Reps
10 Toes 2 Bar/20 Deadlifts (225/155)/30 Wall Balls (20/14)=60 Reps
10 Toes 2 Bar/15 Deadlifts (225/155)/20 Wall Balls (20/14)=45 Reps
10 Toes 2 Bar/10 Deadlifts (225/155)/10 Wall Balls (20/14)=30 Reps

*Purpose: Strength/Muscular Endurance/High Aerobic Power
*Squats… go heavy and get deep… enough said.  How far down the ladder can you make it in 12 minutes??? Find a good pace you can keep for 12 minutes and remember to set your body up in a good position when you make it to your deadlifts.  If you finish the ladder, restart back up at the top because your special.

Wednesday20140306_085113
Speed.Strength.Stamina

A) Build To A 1 Rep Hang Power Snatch Max
B) For Time:
15 Power Snatch (115/85)
500 M Row
30 Overhead Squats (115/85)
500 M Row
15 Power Snatch (115/85)

*Purpose: Explosive Power+Technique+Strength/Moderate Aerobic Power
*1 Rep Max… chart that sucker if you don’t have a max for this and lets get some PR’s today. Find a good pace and try to stay consistent.  Overhead squat and power snatch are the same weight so if scaling is needed base it off the weaker lift.  Weight should be on the moderate side today, not too light or too heavy.

Thursday
Strength.Speed

A) Press 5-5-5-5
*Followed Immediately By 8-12 Ring Rows
*Rest 2-3 Minutes Between Sets
B) 21-15-9
Shoulder To Overhead (135/95)
Burpees

*Purpose: Strength/Muscular Endurance/High Aerobic Power
*Shortest workout of the week so keep the intensity very high, try not to hold back or overpace and go for it.  Keep the weight relatively moderate/heavy.  Remember Buck Furpees!!
*RX+=(155/105) On Shoulder To Overhead

Friday20140221_174822 (2)
TBA 14.3 Open Games WOD
*Purpose: Half way point

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 March 2014

WEEKLY UPDATE: MARCH 3RD-MARCH 9TH

Article Of The Week:
Tips for a speedy recovery!:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1121/The_Forty_Best_Tips_To_Speed_Recovery_From_Your_Wo.aspx

Video Of The Week:
GREAT video on the sport of fitness:
http://www.youtube.com/watch?v=3eGgWEr-Vv8

Nutrition Information Of The Week:
Please check out the link below and the corresponding video:
http://kellythekitchenkop.com/2014/02/the-biggest-myth-in-medical-history.html

S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class.  Monday be a nice little short tester… NOT! Check out the facebook page and be ready for the week!

THIS WEEKS WORKOUTS:

20140217_102939

Box sits for time

Monday
Stamina

For Time:
800 M Run
25 Deadlifts (135/95)
20 Bar Facing Burpees
15 Hang Power Cleans (135/95)
25 Toes 2 Bar
15 Hang Power Cleans (135/95)
20 Bar Facing Burpees
25 Deadlifts (135/95)
800 M Run

*Purpose: Aerobic Sustainability/Aerobic Capacity
*Base barbell weight off hang power cleans (these should be moderate/light). Use the same weight on deadlifts as hang power cleans. The deadlifts will feel very light but remember to maintain core stability.

Tuesday
Strength.Speed

A) Front Squat 3-3-3-3-3
B) For Time:
15 Thrusters (135/95)/15 Box Jumps (24/20)
10 Thrusters (135/95)/15 Box Jumps (24/20)
5 Thrusters (135/95)/15 Box Jumps (24/20)

*Purpose: Strength/High Aerobic Power
*Thrusters should be on the heavier side! If you get 15 in a row you went way too light or you went beast mode. Find a good pace on the box and recollect once you get back to the bar. Shortest workout of the week so keep the intensity high and get after it!

Now I lay me down to sleep

Now I lay me down to sleep

Wednesday
Strength.Speed.Stamina

A) Find A 3 Rep Power Snatch Max (Touch And Go)
B) 3 Rounds: 1 Minute On/1 Minute Off For Max Reps; Rotate Movements
Max Effort Hang Power Snatch (95/65)
Max Effort Row (Calories)
Max Effort KBS (1.5/1.0)

*Purpose: Explosive Power+Strength/High Aerobic Intervals
*RX+= KBS(2.0/1.5)+ Hang Power Snatch(115/75)
*Keep intensity high for the minute of work. Do not destroy yourself on the rower (think 85-90%) as 1 minute of rest will not be enough recovery time. Weight on hang power snatch should be moderate (think around 70% of part A)

Thursday
Speed.Stamina

A) Press 6-6-6-6 (Follow Each Press Immediately With :45 Second Plank Hold)
B) 3 Rounds:
50 Double Unders (Sub=150 Singles)
12 Plyo Pushups (On SlamBall)
9 Dead Hang Chinups
400 M Run

*Purpose: Strength/Muscular Endurance/Moderate Aerobic Power/Core Stability
*How will your double unders click today???Remember midline stability on your pushups! Nobody likes a saggy mid section on pushups. If a band is needed for dead hang chin-ups, try not to do a set of 9 and have too much assistance, or a set of 1 or 2 with not enough assistance.

20140227_084606

Next week is handstand walks for these ladies

Friday
TBA 14.2 Open Games WOD
*Purpose: Who Wants To Play

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

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

23 February 2014

WEEKLY UPDATE: FEBUARY 24TH-MARCH 2ND

Article Of The Week:
Great article on strength and why you are not getting any stronger.  Hint, make sure you are lifting HEAVY, safely and efficiently.  If these things do not take place your body will never be forced to adapt to a greater training stimulus.
http://pjmedia.com/lifestyle/2014/02/14/the-1-reason-you-arent-getting-stronger/

Video Of The Week:
Fix up your internal rotation business with this video below.  Thanks K-Star:
http://www.youtube.com/watch?v=7Tx_qGl_L74

Nutrition Information Of The Week:
The great egg debate! Read up you might learn something:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1123/Five_Reasons_Eggs_Are_Good_For_You_Five_Egg_Danger.aspx

S3 Updates Of The Week:

S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class.  Monday will be a sweet start to the week, check out the facebook page and be ready ;).

Crossfit 2014 Open Games:
Last week to register for the 2014 Open Games!  The first official workout will be posted February 27th. The Open WOD will be programmed as Friday’s workout and members who choose to compete will have the opportunity to be judged on Fridays or Open Gym on Sundays.  Follow the link below to register and fill in all the necessary information and select the Southeast Region. Should be a great time as always and is a great way to bring everyone together! http://games.crossfit.com/article/whats-new-2014

THIS WEEKS WORKOUTS:

IMG_7670

Team Baker

Monday
Strength

A) Front Squats 4-4-4-4
B) 3 Rounds:
10 Squat Cleans (155/105)
-Rest 2 Minutes-
C) 3 Rounds:
15 Deadlifts (275/185)
-Rest 2 Minutes-

*Purpose: Strength/Explosive Power/ATP-CP
*Rest 2 Minutes Only Between B+C-Have Weight Ready For Deadlifts
*RX+ For Part B=(185/125)

Tuesday
Speed.Stamina

1000 M Row Buy In
Then:
40-30-20-10
Box Jumps (24/20″)
KBS (1.5/1.0)
Buy Out: 1000 M Row

*Purpose: Aerobic Capacity/Aerobic Sustainability

IMG_7303

Team “IS THIS OVER YET!”

Wednesday
Stamina.Strength.Speed

A)Build To A Max Complex Of The Following Then Complete 4 Sets:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
B) 3 Rounds:
8 Squat Snatch (95/65)
15 Burpees To 6″ OH Touch
Buy Out: 800 M Run

*Purpose: Explosive Power+Strength/Moderate Aerobic Power/Muscular Endurance (Legs)

Thursday
Strength.Stamina

A) Press 8-8-8
B) 15 Minute AMRAP:
40 Double Unders (Sub= 80 Singles + 15 Lateral BB Hops)
9 Push Press (115/85)
6 Pullups
3 Wall Walks

*Purpose: Strength/Shoulder/Pushing Endurance
*RX+= Push Press (155/105) + Chest To Bar Pullups

Friday
TBA-Crossfit Open Games 14.1

Team Bromance

Team Bromance

*Purpose: Who KNOWS

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

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

16 February 2014

WEEKLY UPDATE: FEBRUARY 17TH-FEBRUARY 23RD

Article Of The Week:
Great stretching article (oriented towards quads) that will help change and improve those clumpy tissues:
http://www.tabatatimes.com/stretching-those-quads/

Video Of The Week:
Great video below to touch up on your push press and fix any patellar tendentious issues:
http://www.youtube.com/watch?v=ydoRfEXvmU8

Nutrition Information Of The Week:
Take a read at this list of common dangerous nutrition errors:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1112/Twenty_Common_but_Dangerous_Nutrition_Mistakes_tha.aspx

S3 Updates Of The Week:
S3 Conditioning:
S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class. Should be a great mix this week so be ready.

Crossfit 2014 Open Games:
Registration for the 2014 Open Games is still up and the first official workout will be posted February 27th. The Open WOD will be programmed as Friday’s workout and members who choose to compete will have the opportunity to be judged on Fridays or Open Gym on Sundays.  Follow the link below to register and fill in all the necessary information and select the Southeast Region. Should be a great time as always!
http://games.crossfit.com/article/whats-new-2014

Saturday Team WOD (This Saturday February 22nd):
This upcoming Saturday we will hold a special Team WOD dedicated to Jason Baker’s mother who was diagnosed 8 months ago with cancer that is not recoverable. Becky will be in attendance this upcoming Saturday for the event and all we ask is everyone encourages her on her fight to hold on to a high quality of life.  Please lets make this a special day for her through hard work, support and great attitudes.

THIS WEEKS WORKOUTS:

20140212_115455-1

No more snow days please!

Monday
Speed

A) 4 Minute AMRAP:
400 M Run
Max Effort Burpee Box Jumps (24/20”) With Remaining Time
-Rest 3 Minutes-
Repeat 2 More Times
*Compare To 10/14/2013
B) For Time:
50 Toes 2 Bar
*Compare To 12/13/13

*Purpose: High Aerobic Intervals/Core Strength+Endurance

Tuesday
Stamina.Strength

A) Front Squats 5-5-5-5-5
B) 4 Rounds:
10 Deadlifts (255/175)
20 Wall Balls (20/14)

*Purpose-Strength/Moderate Aerobic Power/Muscular Endurance (Legs)

Wednesday
Strength.Speed.Stamina

A) Build To A Max Complex Of The Following Then Complete 3 Sets:
2 Snatch Grip Deadlifts + 2 Power Snatch + 2 Overhead Squats
B) For Time:
20 KB Power Snatch L (1.5/1.0)/20 KB Power Snatch R (1.5/1.0)/30 KB Swings (1.5/1.0)
15 KB Power Snatch L (1.5/1.0)/15 KB Power Snatch R (1.5/1.0)/25 KB Swings (1.5/1.0)
10 KB Power Snatch L (1.5/1.0)/10 KB Power Snatch R (1.5/1.0)/20 KB Swings (1.5/1.0)

*Purpose-Explosive Power+Strength/High Aerobic Power

20140215_085140

Any guesses on who that is?

Thursday
Speed.Strength

A) Strict Press: Build To A 10 Rep Max
B) 8 Minute AMRAP:
4 Hang Power Clean+Jerk (115/85)
6 Pullups
8 Hand Release Push Ups

*RX+= Hang Power Clean+Jerk (135/95)
*Purpose-Strength/High Aerobic Power/M0uscular Endurance (Upper)

Friday
Stamina

3 Rounds:
400 M Run
75 Double Unders (Sub=150 Singles+15 Broad Jumps (6/4′))
25 Ball Slams (30/20)
500 M Row

*Purpose: Aerobic Sustainability/Aerobic Capacity/Muscular Endurance (Lower)

20140215_085224

David does all burpees for Team WOD while Brian just watches

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

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

8 February 2014

WEEKLY UPDATE: FEBUARY 10TH-FEBUARY 16TH

Article Of The Week:
Touch up on your rowing technique with this article; especially for Thursday!:
http://www.tabatatimes.com/row-better-now/

Video Of The Week:
Great video for preparation of overhead squats/snatches; very useful video to review on our current Wednesday O-lifting cycle:
http://www.youtube.com/watch?v=HgEgIGE2ZI8

Nutrition Information Of The Week:
Great read below on a lot of topics pertaining to training, nutrition, science of the body, and much more! Please READ:
http://bretcontreras.com/why-eating-less-and-exercising-more-doesnt-always-work-for-long-term-weight-loss/

S3 Updates Of The Week:
Beyond The Whiteboard Online Journal/App:
For those who are interested in an online/smartphone app to track progress on WOD’s, lifts, and to see how you are measuring up against yourself and other S3 members, Crossfit S3 carries the Beyond The Whiteboard tracking system.  If you wish to use this, all you need to do is google beyond the whiteboard, set up an account thru their website, and then located our gym to access our workouts.  There are also many more features included with a subscription.  Cost for using the tool is around $3 per month depending on what type of plan is purchased. Any questions about beyond the whiteboard please ask any of your coaches at the gym.

S3 Conditioning:
For the upcoming week, the S3 Conditioning night class will be held on Monday night at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Check out the Facebook S3 page for the WOD and please make sure to register for class as there will be some goodies in the mix this week.

Crossfit 2014 Open Games:
As many of you have heard, the 2014 Open Games registration process has begun and the first official workout will be posted February 27th.  The Open WOD will be programmed as Friday’s workout and members who choose to compete will have the opportunity to be judged on Fridays or Open Gym on Sundays.  Follow the link below to register and are gym is in the Southeast Region. Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches! Can’t wait to see the huge improvements from members who competed last year!
http://games.crossfit.com/article/whats-new-2014

THIS WEEKS WORKOUTS:

Monday
Stamina

How cute! Synchronized

How cute! Synchronized

200 M Run/15 Push Press (95/65)/15 Box Jumps (24/20″)/15 Bar Facing Burpees
400 M Run/10 Push Press (95/65)/15 Box Jumps (24/20″)/10 Bar Facing Burpees
800 M Run/5 Push Press (95/65)/15 Box Jumps (24/20″)/5 Bar Facing Burpees
400 M Run/10 Push Press (95/65)/15 Box Jumps (24/20″)/10 Bar Facing Burpees
200 M Run/15 Push Press (95/65)/15 Box Jumps (24/20″)/15 Bar Facing Burpees

*Purpose-Aerobic Capacity/Aerobic Sustainability/Muscular Endurance

Tuesday
Speed.Strength

A) Front Squat 6-6-6-6
B) For Time:
25 Thrusters (115/85)
50 KBS (2.0/1.5)
25 Thrusters (115/85)

*Purpose-Strength/High Aerobic Power

Wednesday
Strength.Stamina.Speed

Greg just watches now these days ;)

Greg just watches now these days ;)

A) Build To A 5 Rep Max Hang Power Snatch (Touch And Go Reps)
B) 5 Rounds:
9 Strict Pushups
7 Power Snatch (115/75)
5 Overhead Squats (115/75)
200 M Run

*RX+= (135/95) On Power Snatch And Overhead Squats
*Purpose-Strength+Explosive Power/Moderate Aerobic Power

Thursday
Stamina.Speed

5 Minute AMRAP:(Repeat AMRAP For 4 Rounds)
10 Toes 2 Bar
12 Deadlifts (225/155)
25 Ball Slams (30/20)
Max Effort Row With Remaining Time
-Rest 2 Minutes Between Rounds-

*Purpose-High Aerobic Power Intervals/Core+Leg Endurance

Friday
Strength

These people look GREAT!

Nap Time!

A) Build To A Max Push Jerk/Split Jerk
B) For Time:
25 Power Clean And Jerks (165/115)
-Rest 5 Minutes Between B+C-
C) 5 Rounds:
4 Wall Walks
2 Rope Climbs (Sub=10 Ring Rows)

*RX+= Legless Rope Climbs
*Purpose-Strength+Explosive Power/ATP-CP Training/Muscular Endurance

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

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

1 February 2014

WEEKLY UPDATE: FEBUARY 3RD-FEBUARY 9TH

Article Of The Week:
Take a look at some very common misconceptions surrounding food and helpful tips to start applying to your nutrition:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1107/The_True_Science_Behind_Ten_Common_Food_Myths.aspx

Video Of The Week:
Good video on how to brace your body before squatting, and of course mobility to enhance squat performance:
http://www.youtube.com/watch?v=7TIP8eNJmMg

Nutrition Information Of The Week:
Great article about the importance of post workout recovery.  Please read as this applies to everyone and can aid to your performance:
http://www.precisionnutrition.com/about-post-workout-nutrition

S3 Updates Of The Week:
Crossfit 2014 Open Games:
The 2014 Open Games registration process has begun and the link for registration is below.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches! Please sign up and support our Crossfit! The more people who register, the greater the group atmosphere and camaraderie. Can’t wait to see the huge improvements from members who competed last year!
http://games.crossfit.com/article/whats-new-2014

S3 Conditioning:
S3 Conditioning night classes will be held on Monday night ONLY at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

THIS WEEKS WORKOUTS:

Monday
Strength

Common Look

Common Look

A) Front Squat 8-8-8
B) “Death By Squat Clean Thrusters” (135/95)
-With A Continuously Running Clock Perform:
1 Squat Clean Thruster On The 1st Minute Within 1 Minute
2 Squat Clean Thrusters On The 2nd Minute Within 1 Minute
3 Squat Clean Thrusters On The 3rd Minute Within 1 Minute

Continuing This For As Long As You Are Able

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

Tuesday
Speed.Stamina

4 Rounds:
400 M Run
12 Toes 2 Bar
500 M Row
12 Pullups
-Rest 2 Minutes Between Each Round-

*Purpose: High Aerobic Intervals+Gymnastic Endurance

Wednesday
Stamina.Speed.Strength

These people run... for fun?

These people run… for fun?

A) Build To A Max For The Following: (Link All Reps)
2 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
B) 6 Rounds:
7 Power Snatch (95/65)
35 Double Unders (Sub=70 Singles + 15 Lateral Bar Hops)

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

Thursday
Strength.Stamina

6 Rounds:
5 Handstand Pushups
10 Push Jerk (155/105)
15 Burpees
-Rest 1 Minute After Each Round-

*Purpose: Strength/Explosive Power/Upper Body Muscular Endurance

Friday
Speed

Flashback!

Flashback!

21-15-9
KBS (1.5/1.0)
Box Jump (24/20″)
Wall Balls (20/14)
-Rest 5 Minutes-
21-15-9
Box Jump (24/20″)
Wall Balls (20/14)
KBS (1.5/1.0)
-Rest 5 Minutes-
21-15-9
Wall Balls (20/14)
KBS (1.5/1.0)
Box Jumps (24/20″)

*Purpose: High Aerobic Power/Interval Work

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

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

24 January 2014

WEEKLY UPDATE: JANUARY 27TH-FEBUARY 2ND

Article Of The Week:
Great article from former Crossfit S3 athlete Dan Runion on some very common deadlifting mistakes. Thanks Dan!
http://www.tabatatimes.com/deadlifting-will-get-laid-will-make-awesome-8-common-deadlift-mistakes/

Video Of The Week:
Overhead dysfunction can come from a lack of mobility from many different sources.  Check out the video below for some possible solutions:
http://www.youtube.com/watch?v=zFZv-_pRe2k

Nutrition Information Of The Week:
Having trouble knowing what foods to avoid or utilize in your nutrition?  Check out 10 easy tips to start from Crossfit Invictus:
http://www.crossfitinvictus.com/blog/10-tips-for-successful-fat-loss/

S3 Updates Of The Week:
Crossfit 2014 Open Games:
The 2014 Open Games registration process has begun and the link for registration is below.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches! Please sign up and support our Crossfit! The more people who register, the greater the group atmosphere and camaraderie. Can’t wait to see the huge improvements from members who competed last year!
http://games.crossfit.com/article/whats-new-2014

S3 Conditioning:
S3 Conditioning night classes will be held on Monday night ONLY at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

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/

THIS WEEKS WORKOUTS:

Monday
SpeedIMG_5991

A) For Time:
400 M Run
75 KBS (1.5/1.0)
400 M Run
B) For Time:
400 Run
50 Burpees
400 M Run

*Purpose: High Aerobic Power Intervals
*10 Minute Recovery Between A+B*

Tuesday
Strength.Stamina

A) Build To A Max Complex:
2 Hang Power Snatch+1 Hang Squat Snatch+2 Overhead Squats
B) 10 Rounds:
4 Hang Power Snatch (115/75)
6 Toes 2 Bar
8 Box Over Jumps (24/20)
-Rest 30 Seconds Between Rounds-

*Purpose: Explosive Power+Technique+Strength/Moderate Aerobic Power/Midline Endurance
*RX+=(135/85)

Wednesday
Stamina.Strength.SpeedIMG_6005

A) Back Squat 1-1-1-1-1-1-1
B) 3 Rounds:
12 Deadlifts (225/155)
20 BallSlams (30/20)
400 M Run With SlamBall (30/20)

*Purpose: Strength/Lower Body+Pulling Endurance/Moderate Aerobic Power

Thursday
Speed.Strength

A) 3 Sets With Max Weight For Following Complex:
3 Push Press+1 Push Jerk
*Follow Each Set Immediately With 2 Rope Climbs Or Max Effort Dead Hang Pull-ups*
B) “JT”:
21-15-9
Handstand Push Ups
Ring Dips
Strict Push-Ups

*Purpose: Explosive Power+Technique+Strength/Upper Body Endurance

Friday
StaminaIMG_6040

25 Minute AMRAP:
2500 M Row Buy In:
Then:
6 Power Cleans (135/95)
15 Wall Balls (20/14)
25 Double Unders (50 Singles + 5 Broad Jumps (6/4′))
B) 4 Sets:
10-15 V-Ups
*Rest 90 Seconds Between Sets*

*Purpose: Aerobic Capacity/Aerobic Sustainability
*8 Minute Recovery Between A+B

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

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

19 January 2014

WEEKLY UPDATE: JANUARY 20TH-JANUARY 26TH

Article Of The Week:
Want a stronger abdominal/trunk area??? Who doesn’t!  Read why engagement of the core in heavy compound lifts is the key to faster results:
http://www.poliquingroup.com/Tips/tabid/130/EntryId/1991/Tip-573-The-Best-Bulletproof-Ab-Exercises-Squats-Deads-Chins-Olympic-Lifts.aspx

Video Of The Week:
Having trouble with any hip mobility/impingement??? Delaminate those sticky posterior bits and watch how below!:
http://www.youtube.com/watch?v=0c7iKglr6J8

Nutrition Information Of The Week:
Good read below on how to keep your immune system in tip top shape:
http://nourishingourselves.wordpress.com/2014/01/17/16-ways-to-fortify-your-immune-system-during-the-winter-months/

S3 Updates Of The Week:
S3 Conditioning:
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM, and at 11 AM Monday-Friday (as usual). Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

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/

Crossfit 2014 Open Games:
The 2014 Open Games registration process has begun and the link for registration is below.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches!
http://games.crossfit.com/article/whats-new-2014

THIS WEEKS WORKOUTS:

Monday
Stamina946028_568575339874223_1724605286_n (2)

“Kelly”
5 Rounds:
400 M Run
30 Box Jumps (24/20″)
30 Wallballs (20/14)

*35 Minute Cap*
*Purpose: Aerobic Capacity/Aerobic Sustainability/Muscular Endurance

Tuesday
Speed.Strength

A) Find 1 Rep Power Clean Max
B) For Time:
15 Power Cleans (135/95)
25 KBS (2.0/1.5)
500 M Row
25 KBS (2.0/1.5)
15 Power Cleans (135/95)

*RX+= (185/125)
*Purpose: Explosive Power+Strength/High Aerobic Power

Wednesday
Strength.Speed.Stamina1378621_573336699398087_1833871694_n (2)

A) Back Squat 2-2-2-2-2-2
B) 12 Minute AMRAP:
8 Thrusters (115/85)
100 M Run
40 Double Unders (Sub=120 Singles)
100 M Run

*Rx+=(135/95)
*Purpose: Strength/Moderate Aerobic Power

Thursday
Stamina.Speed

7 Rounds:
3 Minute AMRAP:
400 M Row
Max Effort Burpees With Remaining Time
-Rest 2 Minutes Between Rounds-

*Purpose: Aerobic Intervals

Friday
Strength1229919_560967123968378_1998364177_n (2)

A) Find 5 Rep Max: Push Press (NO JERKS)
B) 2 Rounds (1 Minute On/1 Min Off) (Rotate Movements):
Max Reps Push Press (135/95)
Max Reps Dead Hang Chin Ups
Max Reps Wall Walks
Max Reps Ring Rows
Max Reps Strict Push Ups

*Purpose: Strength/Muscular Endurance

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

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

11 January 2014

WEEKLY UPDATE: JANUARY 13TH-JANUARY 19TH

Article Of The Week:
The 2014 Open Games registration begins next week starting on January 15th!  For those who don’t know this is the most important event for the majority of crossfitters.  Would be great to see a huge turnout by the S3 family and represent our gym proudly.  Below is a link for registration.  Any questions about the Crossfit Open Games don’t hesitate to ask any of your coaches.  Also is a good article on top tips for what to look for when starting out:
http://games.crossfit.com/article/whats-new-2014
http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/2/

Video Of The Week:
Rowing is a common movement used at our training facility.  Form and function are priority when using the rower and with any mechanical breakdowns from the start or due to fatigue can cause major inefficiencies.   Below are a couple links to review for your benefit.  Enjoy!:
http://www.youtube.com/watch?v=AOPQbP8hFmY
http://www.youtube.com/watch?v=hxh4l-vU3B4
http://www.youtube.com/watch?v=BxKlIdwk-bI

Nutrition Information Of The Week:
These supplements (many already found in foods) can lead to increased cognitive function and improved daily health.  Take a peek:
http://healthylivinghowto.com/1/post/2014/01/grain-brain-and-the-seven-super-supplements.html

S3 Updates Of The Week:
S3 Conditioning:
S3 Conditioning night classes will be held on Monday and Wednesday at 6:30 PM, and at 11 AM Monday-Friday (as usual).  Make sure to register for classes and check out the Facebook S3 page for the S3 Conditioning WODs.

Stronger Faster Healthier Products:
We recently just got our shipment of SFH products. These products provide many benefits on a nutritional level to help with the effects of training. Below is an explanation of all the Whey Protein products we provide:

Whey Recovery:
Recovery is SFH whey protein formula used specifically for post workout. This formula is designed to re-energize your cells by increasing your ATP levels (Adenosine Triphospate- the energy powerhouse of the cell). Recovery from a workout can take hours/days to fully recover at a cellular level. The purpose is to re-energize your tired muscles and help them recover, maintain joint health and flexibility and decrease the negative effects of free radical oxidants. A muscle cell reloaded with ATP will make new muscle quickly.  Recovery is approximately 2/3 whey concentrate derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones and approximately 1/3 essential amino acids for recovery.

Pure Whey:
Whey protein is a pure, natural, high quality protein derived from grass fed, free range cows milk and is a rich source of the essential amino acids needed on a daily basis by the body. Pure Whey has a low lactose content; is low in cholesterol; and high in free calcium. Pure Whey has a number of benefits and is mainly used in areas of including sports nutrition, weight management, immune support, bone health, and general wellness.

Fuel:
SFH Fuel can be used anytime (except post workout) and is SFH version of a meal replacement drink. SFH FUEL combines non-denatured whey protein derived from A2 milk (from grass-fed, free range cows), coconut fat (MCTs) and apple pectin (a mixture of medium glycemic carbohydrates in a matrix of natural fiber).

Custom Fit Meals:
Just a reminder that Crossfit S3 is a pick up location for Custom Fit Meals.  Order meals by midnight on Tuesdays and meals will be delivered the following week at our facility on Monday and Thursday.  This is how the ordering sequence takes place. The cooler for pickup is in the kids/entertainment room at the gym and any damage to the cooler could lead to the company removing it and its service out of the gym.  This is a great added value service to the gym and look forward to seeing this compliment all the hard work everyone produces.  Below is a 10% Promo Code for everyone to use: eatclean14.
https://www.customfitmeals.com/

Thanks you all S3 members for all the hard work and enthusiasm you bring daily!  Keep up the great work!
Eric, Michael, Christine, Tayls, Joe

THIS WEEKS WORKOUTS:

IMG_5913

Nice Legs Brad!

Monday
Strength

A) Build To 3 Rep Power Clean Max (Link All Reps)
B) Every 30 Seconds For 6 Minutes: 2 Hang Power Cleans (Use 90% Of A Weight)
C) 14-12-10-8-6-4-2
Bodyweight Deadlift
Toes 2 Bar

*Purpose: Explosive Power+Strength/Muscular Endurance (Core)

Tuesday
Stamina.Speed

A) 2000 M Row
B) 10 Minute AMRAP:
12 Box Jumps (24/20″)
9 Hang Power Snatch (75/55)
6 Pullups

*Full Recovery Between A+B
*RX+=(95/65)+CTB Pullups
*Purpose: Moderate Aerobic Power

IMG_5914

Great Work Sarah Gibbs!

Wednesday
Speed.Strength.Stamina

A) Back Squat 3-3-3-3-3-3
B) 3 Rounds:
10 Thrusters (95/65)
15 Burpees
20 KBS (1.5/1.0)

*Purpose: Strength/High Aerobic Power

Thursday
Strength.Stamina

For Time:
1200 M Run/18 Push Press (135/95)/1 Rope Climb (Sub=5 Ring Rows)
800 M Run/15 Push Press (135/95)/2 Rope Climb (Sub=10 Ring Rows)
600 M Run/12 Push Press (135/95)/3 Rope Climb (Sub=15 Ring Rows)
400 M Run/9 Push Press (135/95)/4 Rope Climb (Sub=20 Ring Rows)
200 M Run/6 Push Press (135/95)/5 Rope Climb (Sub=25 Ring Rows)

*Purpose: Moderate Aerobic Power/Muscular Endurance (Push/Pull)

Friday
Speed

Old School

Old School

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

*Purpose: High Aerobic Power/Rowing Intervals

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

Sunday
Foundations: 10:00
Open Gym: 11:00-1:00