11 October 2013

WEEKLY UPDATE: OCTOBER 14TH-OCTOBER 20TH

Article Of The Week:
Recovery is a critical component to making sure training can occur in an upward progression.  Please put to use some of the ideas in the article below:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1050/Ten_Practical_Ways_to_Speed_Recovery_Help_You_Beco.aspx

Video Of The Week:
If you don’t have a lacrosse, go out and spend $2 on one, watch this video and put it to good use.  Your body will thank you:
http://www.youtube.com/watch?v=8iwcM6_pI60
Or watch this ode to all the marathon runners:
http://www.youtube.com/watch?v=3gJeJG-dfwE

Nutrition Information Of The Week:
Take a peek at this smoothie packed full of anti-inflammatory products to help internal healing processes:
http://foodbabe.com/2013/09/30/anti-inflammatory-smoothie/#more-14949

Updates Of The Week:
*Saturday the 19th we will be holding the S3 Friendly Competition/Meet + Greet.  Please make sure you sign up if you plan on attending.  This will be a fun get together were everyone will be able to have a great time, get a couple workouts in, socialize, relax and enjoy there day with the S3  community.
*S3 Conditioning night classes will be on Monday and Wednesday at 6:30 PM.  Make sure to register for classes!  Should be some good ones in the mix ;).

THIS WEEKS WORKOUTS:

Monday
Speed

Staring contest GO

Staring contest GO

A) Build To A Challenging 3 Rep Push Jerk Or Split Jerk
B) 4 Minute AMRAP:
400 M Run
Max Effort Burpee Box Jumps (24/20”) With Remaining Time
-Rest 3 Minutes-
Repeat 2 More Times

*Purpose-Strength+Explosive Power/High Aerobic Power+Recovery

Tuesday
Stamina.Strength

A) 30 KB Turkish Get Ups (15 R/15 L) (1.5/1.0)
-Rest 2 Minutes After 30 Reps Are Complete-
B) 6 Rounds:
12 Weighted Ab Mat Sit Ups (45/25)
10 Strict PushUps
6 Dead Hang Pullups

*Purpose-Strength+Muscular Endurance

Run Forrest!

Wednesday
Strength.Speed.Stamina

A) Front Squat 8-8-8
B) 3 Rounds:
25 KBS (1.5/1.0)
20 Wallballs (20/14)
15 Deadlifts (185/125)

*Purpose-Strength/High Aerobic Power+Muscular Endurance

Thursday
Strength.Speed

A) Pendalay Rows 6-6-6-6-6
B) For Time:
25 Power Cleans (155/105)
50  Alternating KB Power Snatches (25 Snatches Per Arm)(1.5/1.0)
*From The Ground Each Rep

*Purpose-Strength/Explosive Power+Moderate Aerobic Power

The pool will be installed next week Le Roux

Friday
Stamina

For Time:
100 M Run/20 Double Unders(Sub=60 Singles)/125 M Row/40 Air Squats
200 M Run/40 Double Unders(Sub=120 Singles)/250 M Row/30 Air Squats
400 M Run/60 Double Unders(Sub=180 Singles)/500 M Row/20 Air Squats
800 M Run/80 Double Unders(Sub=240 Singles)/1000 M Row/10 Air Squats

*Purpose-Aerobic Capacity+Aerobic Sustainability

Saturday
Friendly S3 Competition/Meet+Greet Party: 9:00 AM

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

4 October 2013

WEEKLY UPDATE: OCTOBER 7TH-OCTOBER 13TH

Article Of The Week:
Bad habits of the power clean and ways to clean it up:
http://www.liftbigeatbig.com/2013/02/bad-habits-of-power-clean.html?spref=fb

Video Of The Week:
Another great mobility piece take a peek:
http://www.youtube.com/watch?v=gv_OyPCLPYE#t=21
Or take a look at some good body weight movements that can be performed at home in case you can’t make it in:
http://www.youtube.com/watch?v=POdzasJklxw

Nutrition Information Of The Week:
Optimal animal based foods that will help drive performance:
http://rebootedbody.com/animal-based-superfoods/

Spotlight Member Of The Week:
Kirtan Desai

 

 

 

 

 

 

 

 

Why do you Crossfit?
It allows me to express my fitness in daily life. I love playing tennis. Before I started Crossfit, I couldn’t play for two hours without being out of commission for 2-3 days. During Summer 2013, after Crossfitting for about a year, I played 3-4 times a week without being sore or tired or hurt next day. Now I can play for 3-4 hours without hurting myself or being sore. That’s a direct expression and proof of Strength, Speed, and Stamina gains.

I played various sports through school and college. Back then, I used to do a bunch of speed drills after running a mile or two for warm up. After school, life, work, pizza, and beer took priority. I gained high body fat %, lost a lot of strength and had no mobility. I didn’t even think about mobility as mobility back then. It was always because I was tired from work. Everything from sitting at the desk for long periods of time, taking the trash out, playing with kids, to moving/lifting furniture became a workout in itself. Crossfit has a very “direct and in your face” way of pointing out your weaknesses. It’s true for my first ever Crossfit WOD as it is for the daily WODs at S3. A rude awakening came 25 minutes after the coach told me that my first WOD was only a 15 min AMRAP. I have never looked back at curling in the squat rack since then.

I like to drop-in at other Crossfit boxes when I am traveling. It’s a very unique community experience. The community is very welcoming and there is a common pain and passion that we all share. But somehow I feel that our WODs are more challenging than at other boxes. Or maybe it’s because I work harder at other boxes just to show off for our box.

The quality of life is always in direct proportion to how you move through it. Crossfit enables me, mentally and physically, to do that efficiently.

What is the best part of S3 and why do you keep coming back?
Because I am always happy when I leave S3. Sometimes it is because I am happy with my performance (especially when someone else mentions it), sometimes it is because I learn something new from one of our coaches, and other times it is because I had a good laugh/chat with other members post WOD. The amount of endorphins flowing in the air at our box can be addicting!

How long have you been crossfitting?
I started Crossfit in Houston while I was traveling for work about a year and a half ago. I started at S3 a little over a year ago.

What’s your favorite gymnastic move?
Pull-ups.

What is your least favorite gymnastic move?
Hand stand-I am better at leg stands. My daughter has tried to show me how to do it but I haven’t learned yet.

What is your favorite weightlifting move?
Clean and Jerk-Because I can.

What is your least favorite weightlifting move? 
Snatch-Because I can’t.

What is your favorite metabolic conditioning movement?
Rowing-I have got the technique down and I am pretty consistent with it.

What’s your least favorite metabolic conditioning movement?
Running-Eric, why do we put running in the warm up when there is 2k of running in the WOD?

What is your favorite girl WOD?
Karen-I am pretty good at wall balls.

What is your least favorite girl WOD?
Angie-I picture her looking at me and saying “you puny human, you can’t even lift your own weight!!”.

What is your favorite Hero WOD?
DT-I didn’t like this WOD at first because I wasn’t able to RX. Now I can and I like it.

What is your least favorite Hero WOD?
Forrest-Did this at a different box while traveling. 120 burpees wrapped in 90 T2B over easy 2.4k run, with a drizzle of 60 L-pull-ups.
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

What type of WODs do you prefer?
X amount of rounds for time or EMOM.

THIS WEEKS WORKOUTS:

Monday
Stamina

“Badger”
3 Rounds:
30 Squat Cleans (95/65)
30 Pullups
800 M Run

*In Honor Of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
*40 Minute Cap*
*Purpose: Aerobic Sustainability + Capacity/Muscular Endurance

Tuesday
Speed.Strength

A) Push Jerk 5-5-5
B) 9 Minute AMRAP For Reps:
2 Push Press (135/95)/4 KBS (2.0/1.5)
4 Push Press (135/95)/8 KBS (2.0/1.5)
6 Push Press (135/95)/12 KBS (2.0/1.5)
8 Push Press (135/95)/16 KBS (2.0/1.5)
10 Push Press (135/95)/20 KBS (2.0/1.5)
12 Push Press (135/95)/24 KBS (2.0/1.5)
….. Etc Etc

*Push Press Go Up By 2 Reps, KBS Up By 4 Reps
*Purpose: Explosive Power + Technique/ High Aerobic Power

Wednesday
Strength.Stamina.Speedblog

A) Front Squat 9-9-9
B) For Time:
15 Thruster (115/85)/15 Burpees/ 400 M Run
12 Thruster (115/85)/18 Burpees/ 400 M Run
9 Thruster (115/85)/21 Burpees/ 400 M Run

*Purpose: Strength/Moderate Aerobic Power

Thursday
Speed.Stamina

A) 4 Rounds @ Each Station 1 Minute On/1 Minute Off:
Overhead Squats (95/65)
Double Unders (3 Double Unders= 1 Rep)(Sub= 50 Singles+Max Broad Jumps (6/4’) With Any Remaining Time)
Ab Mat Situps
B) Row For Meters: 30 Seconds On/ 30 Seconds Off For 10 Minutes
-Full Recovery Between A+B-

*Purpose: High Aerobic Intervals

Friday
Strengthklayton

A) Pendlay Rows 9-9-9 (http://www.youtube.com/watch?v=ZlRrIsoDpKg)
*Only Difference From Video Is Make Sure To Control The Weight Down For 2 Seconds On Every Rep)
B) 4 Rounds:
5 Deadlifts (255/165)
10 Toes 2 Bar
C) 4 Rounds:
3 Wall Walks
10 Ring Rows

*No Rest Between B+C*
*RX+= Deadlift (315/205)/Sub 2 Rope Climbs For Ring Rows
*Purpose: Pull/Push/Midline Strength

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

28 September 2013

WEEKLY UPDATE: SEPTEMBER 30TH-OCTOBER 6TH

Article Of The Week:
This week there were a couple articles floating around the internet about the negatives of strength and conditioning training specifically within the crossfit sector.  Crossfit Vitality has a great rebuttal to all the fluff floating around:
http://www.crossfitvitality.com/site/blog_post/haters

Video Of The Week:
Creating torque in movement patterns is a great way to ensure correct, stable movement patterns:
http://www.youtube.com/watch?v=mjbvf0P0bas

Nutrition Information Of The Week:
Fat is where its at! Check out this article on why healthy fats are a must:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1017/Why_Fat_Is_GREAT_For_You_Seven_Tips_For_Eating_Fat.aspx

Updates Of The Week:
Crossfit S3 Friendly Competition/Meet + Greet/Cookout(Or Brunch) After Party

Hi To All Crossfit S3 Members!!!! On October 19th @ 9 A.M., The Box Will Have A Friendly Competition For All Crossfit S3 Members With A Meet + Greet/Cookout(Or Brunch) After For All S3 Members+Family Members! There Will Be 2 WOD’s That Everyone Can Participate In And After The 2nd WOD We Will Tally Up The Scores And Have A Final 3rd WOD For The Top 5 Males/Females. 2 Versions Of The WODS Will Be Available: Rx And Scaled. Take A Look At The Workouts Below. Make Sure You Choose The Right Option For You. If The Scaled Version Is Still Too Much Don’t Sweat! We Can Still Make It Happen For EVERYONE! After We Will Have A Great Cool Down With Friends And Family And FOOD!!! If You Plan On Attending There Will Be A Sign Up Sheet At The Box So Please Make Sure You Fill This Out For Head Count Purposes For The After Party And So We Can Coordinate The WOD’s Accordingly. There Will Be No Team WOD This Day Sorry… Sign Up For The Event Instead!

*This Is A Friendly Competition So The Honor Code Will Be In Place. You Will Need To Count Your Own Reps For The Competition. Eric + The Crew Will Be Running The Competition And Still Be Watching To Make Sure Standards Are Still Set In Place. You Will Be Given 2 Warnings If Standards Are Not Meet. If These 2 Warnings Don’t Cause The Standards To Be Meet, The 3rd Time Will Be A 1 Minute Penalty And A 1 Minute Penalty Will Occur For Each Additional Non-Compliant Standard . Also If You Are Not Counting Your Reps Correctly And Are Caught This Will Be An Automatic Penalty. Let’s Keep The Integrity Of S3 High! Thank You All! Hope There Is A Great Turnout As This Should Be A Fun Day!

WOD #1:
200 M Run
20 Deadlifts (225/155)
200 M Run
40 KBS (2.0/1.5)
200 M Run
60 WallBalls (20/14)
200 M Run

Scaled Version:
200 M Run
20 Deadlifts (155/105)
200 M Run
40 KBS (1.5/1.0)
200 M Run
60 WallBalls (20/14)
200 M Run

STANDARDS:
*Deadlift Standards- Full Hip Extension @ The Top Of Each Rep With Shoulders Behind The Bar
*KBS Standards- Full Lockout Of Elbows Over Head/Bottom Of Kettlebell Faces Ceiling
*WallBall Standards- Full Squat Depth/ENTIRE Wallball Must Be Over 9/10 Foot Line

WOD #2:
15-12-9-6-3
Thruster (75/55)
Bar Facing Burpees
Pullups

Scaled Version:
15-12-9-6-3
Thruster (65/45)
Bar Facing Burpees
Pullups (Red Band= Add 2 Minutes To Time/Purple Band= Add 3 Minutes To Time/Green Band=Add 4 Minutes To Time/Blue Band=Add 5 Minutes To Time)

STANDARDS:
*Thruster Standards- Full Squat Depth/Bar Must Be Fully Extended Overhead And In Line With Ears Overhead
*Bar Facing Burpees Standards- Chest Touches Floor Every Rep/Feet Face Bar When Jumping/Both Feet Jump Over Bar At The Same Time
*Pullup Standards- Chin Over The Bar + Full Lock Out For Every Rep

(FINAL) Top 5 Men/Top 5 Women WOD #3:
9 Minute AMRAP:
5 Rounds:
8 Clean + Jerk (135/95)
50 Double Unders
*Max Effort Bar Muscle Ups With Any Remaining Time

(Final) Top 5 Men/Top 5 Women WOD #3:
Scaled Version:
9 Minute AMRAP:
5 Rounds:
8 Clean+Jerk (95/65)
15 Box Over Jumps (20/16)
*Max Effort Burpees With Any Remaining Time

STANDARDS:
*Clean + Jerk Standards- Bar Touches Ground To Shoulder, Shoulder To Overhead For Every Rep/Bar Must Be Fully Extended Overhead And In Line With Ears Overhead
*Double Unders Standards- 2 Full Rotations Of Rope For Each Jump/Failed Jumps Do Not Count Reps
*Bar Muscle Up Standards- Full Lock Out On Dip Portion Of Muscle Ups/ Must Jump Up To Bar
*Box Over Jumps Standards- Jump On Top Off Box Or Clear Box Equal 1 Rep/ Hips Do Not Need To Be Full Extended On Box

S3 Conditioning Classes
Conditioning classes will be held Monday-Friday @ 11 AM next week as usual.  The night conditioning classes will be on Monday and Tuesday night @ 6:30 PM.  If you plan on attending classes please register to ensure best quality workout for the group and so we can guarantee enough space and equipment since we have other classes occuring at the same time.  Thank you for making sure to register for classes.

Goals Board
There is a “goals board” at the gym where we would love to see everyone put up an achievable goal with a time frame.  Be creative and have fun as its always great to help encourage all of our people to a goal they would like to see happen.

Benchmark Boards
The Named Benchmark Boards in the gym have been given a clean slate! With that being said we will start to include some benchmarks in the future into the mix. Only the top 5 male and top 5 females times/scores make the cut and the workouts must be completed RX of course. To have your name include on the board it must be done in presence of one our coaches. These are great workouts to keep track of regardless of where you stand compared to others as when you retest these workouts your goal should be to see how you have progressed against your previous workout.

Spotlight Member Of The Week:
Liz Fleming

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
Almost 2 years ago I decided to compete in figure & model for Musclemania.  I wanted to do something completely out of my comfort zone and ended up training 6 days/week for about 10 months.  I had the WORST trainer.  He prescribed the same workouts every 6 week cycle just in a different order.  By competition time I was completely bored and there was no way I could go back to training by myself in the gym so I started a 6 month intensive personal training certification program to be able to help others.  It did help get my motivation back because our instructor was a former Harlem Globetrotter and had a totally different style of training.  We did a lot of Crossfit style workouts, Olympic lifts, tabata, etc. and we worked out as a group.  After that ended, I started crossfitting and I’ve never looked back!  I still can’t bring myself to workout in a “normal” gym and occasionally have nightmares on being forced to do leg extensions, bicep curls, or lat raises.

What is the best part of S3 and why do you keep coming back?
Absolutely for the programming and the trainers.  I’ve used LOTS of trainers in my time and Eric is by far the best.  I recently moved here from Houston which is where I started crossfitting.  I would’ve been totally lost at my box there if I hadn’t been certified.  They required one intro class before you were thrown in the mix with the others. And it was very rare to find a coach who would correct or help you better your technique…you were just another face in the crowd.  Complete opposite experience at S3!

How long have you been crossfitting? 
About 1 year…at S3 since May.

What’s your favorite gymnastic move?
Pullups/chin-ups…there’s nothing like the feeling of pulling your own body weight up to a bar.

What is your least favorite gymnastic move?
Ring dips because I know they will always be coupled with my other hated move—pushups.

What is your favorite weightlifting move?
Front squats and power cleans. I always feel like a bad ass in the front rack position.

What is your least favorite weightlifting move?  Thrusters…they just suck the life out of you.  Close second is overhead squats/snatch.  I always sigh heavily when I see these.

What is your favorite metabolic conditioning movement?  Box jumps!  I could do these all day long (as long as they’re not burpee box jumps).

What’s your least favorite metabolic conditioning movement?
Burpees…ugh.

What is your favorite girl WOD?
I haven’t done many benchmarks but I think I’d like Helen.

What is your least favorite girl WOD?
Karen for sure.  150 wall balls? No thank you!

What is your favorite Hero WOD?
I haven’t done this one either but The Seven looks fun.

What is your least favorite Hero WOD?
I haven’t tried Griff but running backwards up the hill at S3 doesn’t sound appealing.

What type of WODs do you prefer?
Long chippers.

THIS WEEKS WORKOUTS:

Monday
Strengthroxanne

A) Find 1 Rep Squat Clean Max
B) 3 Rounds:
6 Squat Clean (155/105)
9 Bar Facing Burpees
Then 3 Rounds:
6 Front Squat (155/105)
9 Bar Facing Burpees

*Purpose- Strength/Explosive Power+ Technique/Moderate Aerobic Power
RX+= (185/125)

Tuesday
Speed.Stamina

4 Rounds:
20 Box Over Jumps (24/20′)
200 M Run
-Rest 2 Minutes-
25 KBS (1.5/1.0)
200 M Run
-Rest 2 Minutes-

*Purpose-Aerobic Capacity/High Aerobic Power

Wednesday
Stamina.Strength.SpeedIMG_4922[1]

6 Minute AMRAP:
35 Body Weight Back Squats
Max Effort Burpees With Remaining Time
-Rest 3 Minutes-
6 Minute AMRAP:
800 M Run
Max Effort Ball Slams (30/20) With Remaining Time
-Rest 3 Minutes-
6 Minute AMRAP:
1000 M Row
Max Effort Toes 2 Bar With Remaining Time

*Purpose-Strength/Muscular Endurance/Moderate Aerobic Power

Thursday
Strength.Stamina

A) 5 Rounds:
7 Hang Power Clean (155/105)
5 Push Press or Push Jerk (155/105)
B) 5 Rounds:
10 Handstand Pushups
6 Dead Hang Chinups
-Rest 5 Minutes Between A+B-

*Purpose- Explosive Power+Technique/Strength

Friday
Speed

5 Rounds:
40 Double Unders (Sub=70 Singles+10 Jumping Knee Tucks)
16 WallBalls (20/14)
200 M Row
-Rest 2 Minutes Between Rounds-

*Purpose- Aerobic Capacity+Aerobic Sustainability

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

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

21 September 2013

WEEKLY UPDATE: SEPTEMBER 23RD-SEPTEMBER 29TH

Article Of The Week:
Good read on the purpose of the second pull and a good insight on why use the Olympic lifts (Explosiveness + Power!):
http://library.crossfit.com/free/pdf/41_06_Scoop_Second_Pull.pdf

Video Of The Week:
Good mobility piece on improving wrist flexibility and strength:
http://www.youtube.com/watch?v=iLheJx3Gnsk
Or welcome to surviving a grocery shopping experience:
http://www.huffingtonpost.com/kelly-maclean/surviving-whole-foods_b_3895583.html

Nutrition Information Of The Week:
List of foods high in omega 3 fatty acids aka inflammation go bye bye hopefully:
http://www.realfarmacy.com/32-ways-to-obtain-omega-3-balance/

Update Of The Week:
S3 Conditioning will be held Monday and Tuesday night this upcoming week @ 6:30.  Any feedback on these classes are much appreciated and hope everyone has enjoyed having the option so far.

Spotlight Member Of The Week:
Andrew Staley

IMG_4926[1]

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
I re-dedicated myself to fitness about 4 years ago. The primary motivation was simply to lose weight. I worked out at the Y running on a treadmill and lifting weights. Typical body part training style (Leg day, Upper body day etc). The problem was every month or so just as I was getting into the flow to where I could push myself, I would hurt my back and I would be out of commission for about two weeks. By the time I got going again I was essentially starting over.  I dedicated myself to a Chiro/Rehab program and got my back healthy again. But, during that initial consult appointment I picked up a Men’s Health and read and article about “Real Strength” that reference Mark Rippetoe’s teachings and his program Starting Strength. It was life changing. I began doing his program in conjunction with my back rehab and got very strong very quickly. Prior to this type of training I was like a man firing a bazooka from a canoe. My muscles were powerful but self-destructive. Now I was building “real strength” not “look at me in the mirror” strength. By focusing on the major movements; Squat, Deadlift, Power Clean, Bench and Press; I was strengthening my whole body in unison. However I was not FIT. I had the Strength, but I was missing the Speed and Stamina. Enter CrossfitS3.

Why do I Crossfit? The real answer
Crossfit is for people who are ready to stop going to the gym for everyone else and start going for themselves. It is you vs. the weight, the clock, the voice in the back of your head and your friends. It is about self-improvement for the sake of being better. After spending a month or two in a Crossfit box (presumably working hard) you are almost guaranteed to be in better shape then 95% of the people you know. So why do we keep coming back? Because that doesn’t matter. We want to be better than we were yesterday and I am sorry but past a certain point that is almost impossible to do alone. That is the beauty of Crossfit, it is the most positive form of peer pressure on the planet. If the coach says do it, I do it and I love that freedom.

What is the best part of S3 and why do you keep coming back?
I just sat here for five minutes trying to think of an answer other than “the people” and I just can’t. You guys are what make this place so special. At most “gyms” everyone is in their own little world with their earbuds and notepads. Once you step through that garage door you are part of a team of dedicated people who are all focused on the same thing, conquering the WOD. There is beautiful camaraderie in that and I have yet to meet anyone who did not do their best to include, encourage and motivate me or others. Well I take that back, there was one dude but we kicked his ass out after he bad mouthed Erin. Hit the bricks sucka!

How long have you been Crossfitting?
I began Fathers Day 2012 so a little over a year. The “permission” to spend $100+ a month on a gym was a big decision at that point but my wife could see that me progress begun to plateau and that I was getting bored. Now, I can’t imagine not spending that money. This place is worth every nickel.

Favorite Gymnastic Move?
Pull-Ups. I could not even do one before joining S3. Now, I am fairly proficient. I cap out at about 10-12 linked together but even that is a hell of an accomplishment in my book.

Least Favorite Gymnastic move?
Ring Dips-The smart money would be on Double Unders here since I can not do them but I have to say Ring Dips. DUs are require rhythm which I do not have (ask my wife, I cant even clap while we sing in church) but Ring Dips are mostly strength which I have. However I still need a Red Band and it drives ME CRAZY!!

Favorite Weightlifting Move?
SQUATS – There is no question. They are the most important Strength movement and for some reason I am quite good at them.

Least Favorite Weightlifting move?
Strict Press- It is the most isolation based strength movement we frequently train and because of that it is very hard to improve (increase weight). I push myself hard on strength movements and I really do not enjoy seeing zero growth after an 8 week training cycle.

Favorite Metabolic Conditioning
ROWING- Again this is an easy one for me. I truly love rowing. My aerobic conditioning is pretty solid and I am quick for a sprint but I am a big guy and any sort of distance running (400M+) is a little harder for me because of my size. Rowing makes that a non-issue. I get all my strength without paying a penalty for being big. The great equalizer, I love the rower.

Least Favorite Metabolic Conditioning movement?
Double Unders-See I thought for a second I would not be able to use Double Unders as a hated movement and low and behold, here is the perfect place. Honestly what was I thinking, DUs aren’t a gymnastic move. Nevertheless, I don’t like them.

Favorite Girl WOD
Angie-It is pretty sick and twisted but I love Angie. There is something fantastic about doing 100 Pull-Ups. The other 3 movements are no cake walk but we all know it is about the pull-ups.

Least Favorite Girl WOD?
Eva- The last time we did this I only got 3 rounds plus 1 800M Run in the 45min cap. The WOD calls for 5 Rounds. Bottom line is she kicked my butt. I can do better now but I still don’t know if I can get it done inside of 45min. Eva is one Mean Girl!!

Favorite Hero WOD
Wittman – I love long brutal workouts that don’t involve running. 7 Rounds pretty much guarantees you are working for a long time, plus you get to swing a KB, throw a bar and jump. All stuff you pretty much only do in Crossfit.

Least Favorite Hero WOD
Honestly, I love all of these WODS, even the ones I can’t really do well. I do remember being very unhappy with my performance on DT. The 155 Hang Power Cleans kicked my butt. That being said, I have improved a great deal on that movement and I think it is time for a rematch.

What type of WODs do you prefer?
I like what I call “Gut-Check” WODS. Anything where at some point you start to question if you can finish. For me, the Crossfit experience is about pushing yourself to a point where failure is a distinct possibility. If failure isn’t a possibility, is finishing really success?? I am not referring to a skill you haven’t mastered (or even figured out) or a specific weight to lift. I want to get to that point where most people would just say “Well that is enough I got a great workout” and quit feeling pretty good about their performance. I want to be pushed into that grey area of sanity where it is just you vs the whiteboard. Not finishing is not an option. That being said, these are usually fairly long workouts with moderate to heavy weight.

THIS WEEKS WORKOUTS:

Monday
Speed

Rock And Roll!!!

Rock And Roll!!!

A) Press 5-3-2-1-1
B) 3 Rounds:
15 Power Clean and Jerk (95/65)
300 M Row

*Purpose: Strength/ High Aerobic Power AKA Get This Done Fast

Tuesday
Strength.Stamina

A) Back Squat 5-3-2-1-1
B) 35-25-15
KBS (2.0/1.5)
Wall Balls (20/14)
Toes 2 Bar

*Compare To 7/9/2013
*Purpose: Strength/ Moderate Aerobic Power/ Muscular Endurance

Wednesday
Stamina.Speed.Strength

Look who has double unders :)... about time!

Look who has double unders :)… about time!

A) Power Snatch 3-3-3-3
B) 12 Minute AMRAP:
6 Handstand Pushups
8 Box Jumps (30/24)
10 Hang Power Snatch (95/65)

*Rx+= Hang Squat Snatch (95/65)
*Purpose: Explosive Power + Technique/ Moderate Aerobic Power + Gymnastic Strength

Thursday
Speed.Strength

A) Deadlift 3-3-3 (Drop Bar After Each Rep)
B) 5 Rounds:
5 Deadlifts (275/185)
100 M Run
8 Pullups
100 M Run

*Purpose: Strength/ High Aerobic Power

Friday
Stamina

See Renard!  Your not the only one who gets the wallball ;)

See Renard! Your not the only one who gets the wallball ;)

10 Rounds:
10 Burpees
12 Thrusters (45/33)
25 Double Unders (Sub=50 Singles+5 Broad Jumps)

*Purpose: Aerobic Capacity + Aerobic Sustainability

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

13 September 2013

WEEKLY UPDATE: SEPTEMBER 16TH-SEPTEMBER 22ND

Article Of The Week:
Good article on learning how to pace metcons:
http://www.tabatatimes.com/zen-and-the-art-of-double-unders/

Video Of The Week:
MANY should watch this video, enjoy!:
http://www.youtube.com/watch?v=xE4N6G4xJHU
Or a good review of some gym etiquette:
http://www.youtube.com/watch?v=qx8xYvrOfQw

Nutrition Information Of The Week:
This is a little disturbing:
http://www.bloomberg.com/news/2013-09-03/don-t-trust-a-chicken-nugget-that-s-visited-china.html

Spotlight Member Of The Week:
Jay Jenkins

 

 

 

 

 

 

 

Why do you Crossfit?
I’m competitive by nature and have been active in sports my entire life.  So, I’m always up for a physical challenge! I predominantly played soccer my entire youth life and into young adulthood.  In the past 7 years I turned toward endurance sports of cycling and triathlons.  I always noticed a loss in muscle mass late in the race season that ultimately left me weak and prone to injury.  I would then spend the entire off season focusing on rebuilding what I had damaged over the course of an 8 months race season rather than maintaining at a consistent level.  Since joining S3, I have become a stronger and more balanced athlete. I am quicker to recover after races and it has also taught me to train smarter, not longer!

What is the best part of S3 and why do you keep coming back?
Bottom line it’s the people. From the programming and coaching of our trainers to the people I work out with every day at S3. It’s an inspiring and family oriented atmosphere.  Egos are checked at the door and everyone is always supportive of one another.

How long have you been crossfitting?
I started in September 2011, so 2 years ago.

What’s your favorite gymnastic move?
Pull Ups– I love when you can find that rhythmic kipping zone, although it doesn’t always happen.

What is your least favorite gymnastic move?
Muscle ups….Probably because I can’t do them.  I can aspire to be like Ryan someday though ;).

What is your favorite weightlifting move?
Power Snatch- Just an awesome weightlifting movement that exemplifies the true Crossfit athlete.  It’s a challenging one for me especially with significant weight, but when you stick it you know it.

What is your least favorite weightlifting move?
Thrusters– I hate them and always feel them for days after.

What is your favorite metabolic conditioning movement?
Burpees- Call me sick but I just like ‘em.

What’s your least favorite metabolic conditioning movement
Wall Walks- They just don’t seem right.

What is your favorite girl Wod?
Angie- Love body weight workouts.

What is your least favorite girl Wod?
Jackie- Rowing and thrusters….No thanks!

What is your favorite Hero Wod?
Griff- Run, Forest, Run!

Update Of The Week:

Monday
Stamina

Pre Paint Job

Pre Paint Job!

A) 30-25-20-15
KBS (1.5/1.0)
Ball Slams (30/20)
-Rest 5 Minutes-
B) 50 Lateral Burpees Over Rower
1000 M Row

*Purpose-Aerobic Capacity & Aerobic Sustainability/Welcome Back ;)

Tuesday
Strength.Speed

A) Press 2-2-2-2-2
B) For Time:
5 Push Press (155/105)/10 Pullups
10 Push Press (155/105)/10 Pullups
15 Push Press (155/105)/10 Pullups
10 Push Press (155/105)/10 Pullups
5 Push Press (155/105)/10 Pullups

*Purpose-Strength/High Aerobic Power

Wednesday
Speed.Stamina.Strength

Praying for more wallballs

Praying for more wallballs

A) Back Squat 2-2-2-2-2
B) For Time:
21 Front Squats (135/95)/ 800 M Run/ 75 Double Unders (Sub= 150 Singles + 15 Broad Jumps (6/4′))
15 Front Squats (135/95)/ 400 M Run/ 50 Double Unders (Sub= 100 Singles + 10 Broad Jumps (6/4′))
9 Front Squats (135/95)/ 200 M Run/ 25 Double Unders (Sub= 50 Singles + 5 Broad Jumps (6/4′))

*Purpose-Strength/Moderate Aerobic Power/Muscular Endurance

Thursday
Stamina.Speed

A) Deadlift- Find A 5 Rep Max (Drop And Reset For Each Rep)
B) 4 Rounds:
10 Power Cleans (115/85)
15 Box Over Jumps (24/20)
250 M Row

*Purpose-Strength/Moderate Aerobic Power/Power+Technique

Friday
Strength

A) 1-1-1-1-1 Dead Hang Chin Up (Take A 3 Second Count To Lower)
*Advanced Version: Find Max Weighted Dead Hang Chinup
*Scaled Version: Use A Light Band And Find Max Reps Each Set, Following Your Set Do 1 Additional Rep Of Negative Only Dead Hang ChinUps For Max Time.
-Rest 1-2 Minutes Between Sets

B) “Death By Handstand Pushups”
*At The Start Perform 1 Handstand Pushup, The Next Minute Perform 2 Handstand Pushups, Then 3 Handstand Pushups The Following Minute. Continue To Follow The Pattern Until One Can Not Complete The Designated Number For The Corresponding Minute
*Scaled Version: Perform 1 HSPU Off A Box And 1 Burpee/ 2 HSPU 2 Burpees/ So On And So On Until One Can Not Complete The Designated Number For The Corresponding Minute

C) 12 Minute AMRAP:
5 Wall Walks
10 Ring Dips
10 Ring Rows
15 Hand Release Push Ups
*Complete 3 Rounds Then With Any Remaining Time Max Effot Ab Mat Situps Weighted (45/25)*

*Purpose-Strength/Muscular Strength Endurance

Saturday

Last Monday Conditioning Class... Does anyone work anymore ;)

Last Monday’s Conditioning Class… Does anyone work anymore ;)

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

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

8 September 2013

WEEKLY UPDATE: SEPTEMBER 9TH-SEPTEMBER 15TH

Article Of The Week:
Icing can be necessary and unnecessary depending on the situation:
http://www.tabatatimes.com/ask-the-doc-do-you-know-why-youre-icing/

Video Of The Week:
Good video on differences in the set up between the deadlift and olympic lifting:
http://www.mobilitywod.com/2013/06/differences-in-the-deadlift-and-oly-set-ups-yes-they-are-different-wfu-and-burdick/
Or for something a little more entertaining:
http://www.youtube.com/watch?v=guFaf6sIaB8

Nutrition Information Of The Week:
A look into changing your major food habits and what will ensue:
http://whole9life.com/2012/01/the-five-stages-of-food-grief/

Update Of The Week:
The box will be updating its look with a fancy new paint job, wall repair, and more!!!!  This is great news for all of our members as we wish to keep things looking good and fresh ;).  Due to the painting job the gym will be closed ALL DAY Friday (September 13th) AND Saturday (September 14th).  Thank you for your understanding in this matter and hope all will be happy with the new look of the gym.

Monday
Strength

Post Labor Day Wod Fun

Post Labor Day Wod Fun

A) Back Squat 3-3-2-2-2
B) 12 Minute AMRAP:
25 Front Squats (155/105)
50 Toes To Bar
25 Renegade Rows (40/25)(1 Renegade Row= Pull Left/Pull Right/Push Up)

Tuesday
Speed.Stamina

A) Press 3-3-2-2-2
B) 4 Rounds @ Each Station 1 Minute On/1 Minute Off:
Max Effort Push Press (95/65)
Max Effort Double Unders (3 Double Unders=1 Rep)(Sub= 50 Singles Then Max Effort Broad Jumps (6/4′) With Remaining Time)
Max Effort Row (Calories)

Wednesday
Stamina.Speed.Strength

How low can you go?

How low can you go?

A) Squat Clean 5-5-3-3
B) 3 Rounds:
20 Hang Power Clean (135/95)
15 Burpees
400 M Run

*Compare To 5/8/2013

Thursday
Strength.Stamina

A) Dead Hang Chin Ups 2-2-2-2 (Take A 3 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 2 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 2 Reps For You, Following Your 2 Reps Do An Additional 2 Reps Of Negative Only Chin Ups. Try To Take 5 Full Seconds To Lower Your Body All The Way Down For These 2 Reps.
-Rest 1-2 Minutes Between Sets-

B) 4 Sets Of Max Effort Hand Stand Pushups:
*Advanced Version: Try Deficit HSPU Using Plates
*Scaled Version: 3 Wall Walks With A 30-60 Second Hand Stand Hold On The The Third Wall Walk
-Rest 1-2 Minutes Between Sets-

C) 3 Rounds:
18 Plyo Plate Pushups
14 PullUps
10 Overhead Plate Walking Lunges Per Leg  (45/25)

Friday
NO CLASSES ALL DAY DUE TO FANCY PAINT JOB!

YEEEEAHHHH Burpees!!!!

YEEEEAHHHH Burpees!!!

Saturday
NO CLASSES ALL DAY DUE TO FANCY PAINT JOB! 

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

1 September 2013

WEEKLY UPDATE SEPTEMBER 2ND-SEPTEMBER 8TH

Article Of The Week:
Informative article on training in regards to intensity:
http://www.tabatatimes.com/12-truths-about-training-and-intensity/

Video Of The Week:
Another great mobility WOD video to help our cranky body parts:
http://www.youtube.com/watch?v=zT657soclws
Or……
Rule #76 No Excuses play like a champion!:
http://www.youtube.com/watch?v=LbKkkZNwmN4

Nutrition Information Of The Week:
Even one soda a day is not worth it:
http://www.realfarmacy.com/10-reasons-to-stop-drinking-soda/

S3 Update Of The Week:
Starting this week our very own Christine Kirby will start coaching some S3 Conditioning Classes at night!!! Make sure to look at the days/times for her classes and sign up! These classes are great and add a good mix up to regular WOD’s.  Please make sure to give it a try especially the night time crowd that do not have the opportunity to attend the conditioning classes.  ENJOY! :)

THIS WEEKS WORKOUTS:

Last Team Sunday For Drew

Last Team Sunday For Drew

Monday
Speed

For Time:
35 Thrusters (75/55)
400 M Run
-Rest 2 Minutes-
25 Pullups
400 M Run
-Rest 2 Minutes-
35 Ball Slams (30/20)
400 M Run
-Rest 2 Minutes-
Repeat Everything Above

Tuesday
Strength.Stamina

A) Press 3-3-3-3
B) For Time:
Buy In: 30 Push Jerk (155/105)
3 Rounds:
20 Ring Dips
20 Hand-Release Push Ups
Buy Out: 50 KBS (2.0/1.5)

Rx+= (185/125)

Wednesday
Stamina.Speed.Strength

Team S3 Representing The Spartan Race!

Team S3 Representing The Spartan Race!

A) Back Squat 3-3-3-3
B) 6 Minute AMRAP:
20 Squat Cleans (155/105)
Max Effort Burpees With Remaining Time
-Rest 4 Minutes-
6 Minute AMRAP:
20 Squat Cleans (155/105)
Max Effort Box Over Jumps (24/20) With Remaining Time

Thursday
Speed.Strength

A) Dead Hang Chin Ups 3-3-3-3-3 (Take A 3 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 3 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 3 Reps For You, Following Your 3 Reps Do An Additional 2 Reps Of Negative Only Pullups. Try To Take 5 Full Seconds To Lower Your Body All The Way Down For These 2 Reps.
-Rest 1-2 Minutes Between Sets-

B) For Time:
35 Handstand Pushups
*Advanced Version: Try Deficit HSPU Using Plates
*Scaled Version: 3 Rounds: 4 Wall Walks/8 Handstand Pushups Off A Box
*10 Minute Cap*

C) For Time:
10 Deadlifts (275/185)
100 Double Unders (Sub= 200 Singles/30 Lateral Bar Hops)
10 Deadlifts (275/185)
75 Double Unders (Sub= 150 Singles/25 Lateral Bar Hops)
10 Deadlifts (275/185)
50 Double Unders (Sub= 100 Singles/20 Lateral Bar Hops)
10 Deadlifts (275/185)
25 Double Unders (Sub= 50 Singles/15 Lateral Bar Hops)
Buy Out: 500 M Row

Friday
Stamina

No Food In The Kids Room Please Or This Will Happen!

No Food In The Kids Room Please Or This Will Happen!

25-20-15-20-25
Overhead Squats (75/55)
Hang Power Snatch (75/55)
WallBall (20/14)
*Each Time You Drop A Barbell Or Wallball 100 M Run

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

25 August 2013

WEEKLY UPDATE: AUGUST 26TH-SEPTEMBER 1ST

Article Of The Week:
Good article on the possible dangers associated with the kipping pullup and why it is a good idea to have a good strength foundation with deadhang pullups first before moving on to the kipping pullup:
http://21crossfit.com/2013/08/19/why-i-havent-taught-you-to-kip/

Video Of The Week:
Another great clip with some good mobility tips:
http://www.youtube.com/watch?v=3C5RoLj5pak
Or if your not big on mobility check out the video below with helpful tips on running technique:
http://www.youtube.com/watch?v=WrEUA_o8-ps

Nutrition Information Of The Week:
Oh the chemicals we can be exposed to if we are not careful:
http://www.realfarmacy.com/common-chemicals-worsening-u-s-obesity-epidemic/#eRsbeiSP0DmMdXe7.01

S3 Member Of The Week:
Vaidas Cikotas

IMG_4708[1]

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
I’ve played sports my entire life and never really had to spend time in the gym. When I was in college and then later on the tennis tour, the most important thing was speed and footwork.  We never really did any “heavy Lifting” as bulking up was a negative.  Look at any professional tennis player today and you will see very strong legs and a skinny upper body.  Muscles get in the way when you are trying to swing hard and fast.  Once my playing days were behind me, I kept in shape by doing a little lifting but mostly playing pick up basketball.  I’d go to the gym but do the same variation all the time and never see any real results.  I bought into the P90X game about 5 years ago and did that for a while.  That got boring very quickly.  Then one day I saw a facebook post about a guy that was doing this “crossfit” thing and I was immediately interested.  I went to Box the next day and joined that night.  Haven’t looked back since.

What is the best part of S3 and why do you keep coming back?
The best part is seeing all the same people that are there to suffer with you every week.   Unless you do Crossfit, you can’t understand the camaraderie  that comes from going through the workouts together. There is a respect that you earn from your fellow crossfitters that makes you come back.  Crossfit hurts and we beat the crap out of our bodies to get results. I have the ultimate respect for those I see pushing themselves every week.

How long have you been crossfitting?
I think its been about 3 years.

What’s your favorite gymnastic move?
  Did you say Gymnastics?
I don’t think I can do any gymnastic moves. Do pull-ups count?

What is your least favorite gymnastic move?
HSPU’s- They are really hard for me with the whole getting on the wall upside down part…

What is your favorite weightlifting move.
Overhead Squat- Really like this movement and having good shoulder flexibility helps me with that one.

What is your least favorite weightlifting move?
Can you say Thruster?  Certain moves really don’t favor height and I think this is one of them.  It’s a long way to move that weight.

What is your favorite metabolic conditioning movement?
Rowing- My long reach helps and its something that you can get into a good rhythm on and really push yourself till you fall off the thing.

What’s your least favorite metabolic conditioning movement
Have I mentioned that I HATE Running??  Always have, always will.  I do what I can but I’ve just accepted that it a necessary evil in some of the WOD’s.

What is your favorite girl Wod?
Cindy- The moves are not that hard,  just a lot of them.

What is your least favorite girl Wod?
Fran- There are those Thrusters again…

What is your favorite Hero Wod?
Wittman-  A lot of work but all moves are doable.

What is your least favorite Hero Wod?
Griff- The whole damn thing is running… did I mention the hate involved with running.

What type of Wods do you prefer?
I prefer WOD’s with a specific number of rounds.  There is no clock to run out, you  know you have to finish the work.    I don’t Crossfit to win the WOD’s, there are way to many guys much faster than me.  But I will finish, typically in a massive pool of sweat.  That’s why I come back over and over…

IMG_4666[1]

Saturday Team Time

Monday
Stamina

A) 3 Rounds:
500 M Row
35 Ball Slams (30/20)
-Rest 5 Minutes Between A+B-
B) 8 Rounds:
35 Double Unders (Sub=70 Singles + 5 Broad Jumps)
10 Burpees

*Purpose: Aerobic Capacity+Aerobic Sustainability/Muscular Endurance/Recovery

Tuesday
Strength.Speed

A) Press 5-5-5-3-3
B) 5 Rounds:
8 Push Press (135/95)
15 KBS (1.5/1.0)

*Purpose: Strength/Aerobic Power

IMG_4660[1]

There is no smiling in Crossfit!

Wednesday
Speed.Stamina.Strength

A) Back Squat 5-5-5-3-3
B) 14 Minute AMRAP:
12 Deadlifts (225/155)
21 Hand Release Pushups
200 M Run

*Purpose: Strength/Moderate Aerobic Power/Muscular Endurance

Thursday
Stamina.Speed

A) Squat Snatch 3-3-3-3
* If The Squat Snatch Is Too Challenging, Perform Overhead Squats Instead
B) 5 Rounds:
12 Power Snatch (75/55)
12 Box Over Jumps (24/20)
12 Wall Balls (20/14)

*Purpose: Explosive Power+Technique/Aerobic Capacity

Friday
Strength

A) Dead Hang Chin Ups 5-5-5-5 (Take A 2 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 5 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 5 Reps For You, Following Your 5 Reps Do An Additional 2 Reps Of Negative Only Pullups.  Try To Take 5 Full Seconds To Lower Your Body All The Way Down For These 2 Reps.
-Rest 1 Minute-
4 Sets Of 5-10 Handstand Pushups:
*Advanced Version: Try Deficit HSPU Using Plates
*Scaled Version: Complete 3 Wall Walks With 10 Second Holds At The Peak Of Your Wall Walk
-Rest 1 Minute-
B) Build To A 1 Rep Power Clean Max
C) For Time:
30 Power Cleans @ 85% Of Part B

*Purpose: Strength/Explosive Power+Technique

Saturday

Jay has been praying all week that Billy has kept up his Flywheel while moving

Jay has been praying all week that Billy has kept up his Flywheel while moving

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

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

18 August 2013

WEEKLY UPDATE: AUGUST 19TH-AUGUST 25TH

Article Of The Week:
Another good article on tips to stay adequately hydrated aka not feeling like weather gave you a beatdown:
http://library.crossfit.com/free/pdf/CFJ_Heat_Starr4.pdf

Video Of The Week:
Good bicep smashing video. Good to do after heavy clean days, pullups or slamballs. If anyone sees Ryan, tell him he needs to watch this one:
http://www.youtube.com/watch?v=9w3sqJPoKmo
Or:
Don’t feel bad about your cleans after watching this:
http://www.youtube.com/watch?v=mtQUYdj2Ecg

Nutrition Information Of The Week:
Take a look at this good article on what foods can be bought even though they might not techinaclly have the “organic” label:
http://www.takepart.com/photos/cant-afford-organic-10-foods-you-can-eat-anyway/non-organic-foods-its-safe-to-eat?cmpid=foodinc-fb

News Updates:
Quick update to the S3 community that we the gym wanted to say how proud we were of all the athletes who competed this past weekend at the Crossfit Rock Hill competition.  S3 had a great turnout and with a ton of support from family, friends, and athletes.  Was a great get together to represent how much we enjoy having this as a part of our daily life.  We had many athletes set personal records in the clean portion of the event and also had 2 teams finish in the top 10.  Great job to all who participated and thank you to all who came out to support everyone.  Hopefully in the future we will be able to attend more competitions as a large group as it was such a great time for the S3 community.

Second quick update, which is sad for the S3 community is the gym will be losing the services of Drew Hammond as he is getting kicked out of the U.S…. just kidding!  Drew has a great opportunity to attend graduate school overseas and we wish him the best of luck!  Drew displays a huge amount of training knowledge with a variety of  skills and combined with his fun energy that he brings has made members at S3 better because of him, thank you Drew.  He will be missed so please make sure to get your goodbyes in before September 1st.   We will also be throwing a Crossfit S3 going away party on Sunday September 1st @ Sean’s house and hope everyone will be able to attend.

THIS WEEKS WORKOUTS:

Monday
Strength

S3 Competition Crew

S3 Competition Crew

A) Back Squat 5-5-5-5
B) 12 Minute AMRAP:
1 Rope Climb (Sub=’s 8 Ring Rows)
8 Thrusters (155/105)
1 Rope Climb (Sub=’s 4 DB Renegade Rows(40/25))(1 Renegade Row = Pull L/Pull R/Push Up)
8 Power Cleans (155/105)

Tuesday
Speed.Stamina

A) Press 5-5-5-5-5
B) For Time:
25 Box Jumps (24/20)
10 Push Press (95/65)
100 M Row
20 Box Jumps (24/20)
10 Push Press (95/65)
200 M Row
15 Box Jumps (24/20)
10 Push Press (95/65)
300 M Row
10 Box Jumps (24/20)
10 Push Press (95/65)
400 M Row
5 Box Jumps (24/20)
10 Push Press (95/65)
500 M Row

Wednesday
Stamina.Strength.Speed

No Country For Old Men?? Not!  Nice Top 10 Finish To Tayls+Greg

No Country For Old Men?? Not! Nice Top 10 Finish To Tayls+Greg

 

A) Build To A 3 Rep Max Squat Clean
C) For Time:
1600 M Run
50 Front Squats (135/95)
1600 M Run

Thursday
Strength.Stamina

A) Dead Hang Chin Ups 6-6-6 (Take A 2 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 6 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 6 Reps For You, Following Your 6 Reps Do An Additional 3 Reps Of Negative Only Pullups.  Try To Take 3 Full Seconds To Lower Your Body All The Way Down For These 3 Reps.
-Rest 2 Minutes Between Sets-

B) 3 Sets Of Max Effort Strict Hand Stand Pushups
*Scaled Version: Max Effort Handstand Holds
-Rest 1 Minute Between Sets-

C) 3 Rounds:
6 Wall Walks
12 Pullups
18 KBS (1.5/1.0)
24 Push Ups

Friday
Speed

S3 Team Baker & Arnold Representing

S3 Team Baker & Arnold Representing

 

2 Minute AMRAP:
Max Effort Double Unders (Alternate 50 Singles And 10 Jumping Knee Tucks)
-Rest 1 Minute-
3 Minute AMRAP:
Max Effort Burpees
-Rest 2 Minutes-
4 Minutes AMRAP:
Wallballs (20/14)
-Rest 3 Minutes-
3 Minute AMRAP:
Max Effort Burpees
-Rest 2 Minutes-
2 Minute AMRAP:
Max Effort Double Unders (Alternate 50 Singles And 10 Jumping Knee Tucks)

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

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

11 August 2013

WEEKLY UPDATE: AUGUST 12TH-AUGUST 18TH

Article Of The Week:
Just a good reminder of why strength training is important for EVERYBODY:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/1005/Ten_Reasons_Everybody_Should_Strength_Train.aspx

Video Of The Week:
Pain in the “SI”!  Let’s get that fixed up.  Thanks Kelly:
http://www.youtube.com/watch?v=BaePO6wQBtk
Or:
Check out Tayls and his “active recovery” workout:
http://www.youtube.com/watch?v=4pPWnR3X3nI

Nutrition Information Of The Week:
Why are processed foods made…$$$$$:
http://www.youtube.com/watch?v=4cpdb78pWl4

 S3 Member Of The Week:
John Neuman

john

 

 

 

 

 

 

 

 

 

 

Why do you Crossfit?
Why is the sky blue? Why is the grass green? Why do I Crossfit, you ask?!  Because it just makes sense dammit! I am extremely competitive and enjoy tapping into that part of my mind and body.  I figured, after two torn ACL’s, my days of trying to play hoops like LeBron were over, so I stumbled into Crossfit.  I remember seeing Jay at Cast Iron Waffles last summer and overheard him talking with a group of people about Crossfit.  I thought, this sounds cool and hard, but there was no-way I could do it—I’ll just continue my Urban Active and 9rounds membership regimen. The problem was that I actually had to GO in order for any progress to be achieved. After years of struggling to stay motivated about exercise, I decided it was time to break-up with Globo and find a true training program, thanks Crossfit S3 for just being you!

What is the best part of S3 and why do you keep coming back?
I’ve hit up boxes across the US and even had the experience in New Zealand and Australia earlier this year.  S3 gets it…the programming, the coaching, the people, the competition, the air conditioning (oops that was a typo) I meant conditioning…if S3 could only figure out how to provide concierge cold towel service into the business model it would keep me from being a fan hog after a tough WOD.

How long have you been crossfitting?
Started Crossfit in February 2013, soon after I caught “Crossfit Fever” and was hooked!  I started raving to Steph about how I got my ass kicked, but wanted to come back for more and shortly thereafter she joined too.  We have met a lot of cool people and glad I took a chance checking it out.  I have officially said bye-bye to Globo gyms!

What’s your favorite gymnastic move?
Not sure if it’s a gymnastics move or not, but I was recently able to Rx a HSPU. I struggle with any move related to balance, flexibility and core, so that pretty much means I’m not very Gymnasty (heard that term watching the games and figured I would find a way to use it)!  Figuring out how to hand-stand against the wall was enough of a challenge at first, yet now utilizing the kip has been pretty fricking cool.

What is your least favorite gymnastic move?
Rings! I haven’t even built the courage to try a muscle-up yet…saving it for my 1 year mark goal!

What is your favorite weightlifting move?
Power Clean- It’s a bad ass move and really challenges me to execute on form and strength so at least I can compete with the “big boys,” right Sean!?

What is your least favorite weightlifting move?
Overhead squat- Not to bring up my mobility issues again, but I basically suck at trying to hold an empty bar over my head with a wide grip and squat, let alone add weight to it!

What is your favorite metabolic conditioning movement?
I would now say rowing…for me it’s all about zoning out and getting into a rhythm.  If you would have asked me 5 months ago I would have said anything tagged as “metabolic” or “conditioning!”

What’s your least favorite metabolic conditioning movement
I think last week Steve said double-unders and I concur!  It’s like riding a roller coaster, one day I can string a few together and feel like I’m making progress, then the next day I feel like I move like Jagger on Benadryl!

What is your favorite girl Wod?
What’s Crossfit without FRAN…

What is your least favorite girl Wod?
Barbara- Equates to complete exhaustion.  No way around it!

What is your favorite Hero Wod?
Daniel- Not because it’s my favorite, but because it was the first Hero WOD shortly after I came out of foundations and I was like what the F* is this all about (needless to say I failed miserably).  Then we did it again in June and I finished. Yes, I said FINISHED! It took everything I had and my hands paid the ultimate price! If it wasn’t for Keith and Eric in my face, ears, and head, pushing me to finish, I would have given up on the last 50 pull-ups! Thanks boys!

 

 

 

 

 

 

 

 

 

 

What is your least favorite Hero Wod?
Daniel – See above.

What type of Wods do you prefer?
Anything “shoulder” day. I tend to do well competing on those days, so keep ‘em coming Eric!

THIS WEEKS WORKOUTS:

Will You Be My Friend Kettlebell???

Will You Be My Friend Kettlebell???

Monday
Speed

200 Double Unders (Sub= 3 Rounds: 100 Singles + 15 Broad Jumps)
-Rest 3 Minutes-
3 Rounds:
15 Toes 2 Bar
200 M Row
-Rest 3 Minutes-
200 Double Unders (Sub= 3 Rounds: 100 Singles + 25 Lateral DB Hops)
-Rest 3 Minutes-
3 Rounds:
20 Ball Slams
200 M Row

Purpose: Maximum Aerobic Power

Tuesday
Stamina.Strength

A) Strict Press: Build To A 8 Rep Max
B) 12 Minute AMRAP:
6 Push Press (135/95)
9 Power Clean (135/95)
12 Push Ups

Purpose: Strength/Moderate Aerobic Power

Wednesday
Strength.Speed.Stamina

Team Sunday Funday

Team Sunday Funday

A) Back Squat: 6-6-6-6
B) For Time:
12 Deadlifts (185/125)
18 Box Jumps (24/20)
Run 800 M
10 Deadlifts (185/125)
15 Box Jumps (24/20)
Run 400 M
8 Deadlifts (185/125)
12 Box Jumps (24/20)
Run 200 M
6 Deadlifts (185/125)
9 Box Jumps (24/20)
Run 100 M

Purpose: Strength/Moderate Aerobic Power

Thursday
Speed.Strength

A) Work On A Set Of 8 Dead Hang Chin Ups (Take A 2 Second Count To Lower Between Each Rep).
*If Needed, Break Up Your Reps But Try Not Too If Possible.
*If 8 Reps Is Too Easy Grab A Weight Belt Or Dumbbell And Try Weighted Sets.
*If Using A Band-> Use A Light Band For 8 Reps For You, Following Your 8 Reps Do An Additional 2 Reps Of Negative Only Pullups.  Try To Take 5 Full Seconds To Lower Your Body All The Way Down For These 2 Reps.

-Rest 1 Minute After Dead Hang Chin Ups-

5-10 Strict Handstand Pushups
*Scaled Version: Hand Stand Holds For 30-60 Seconds Each Set

-REPEAT THIS SET UP FOR 3 ROUNDS-

B) 3 Rounds:
10 Hang Power Snatch (115/85)
15 Hand-Release Burpees
20 Wall Balls (20/14)

Purpose: Strength/Explosive Power+Aerobic Power

Eric Lotioned Up For This Kettlebell Photo

Friday
Stamina

3 Rounds:
1000 M Row
50 KBS (1.5/1.0)
50 Ab Mat Sit Ups

Purpose: Aerobic Sustainability+Aerobic Capacity/Midline Endurance

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

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