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THIS WEEKS WORKOUTS

MONDAY
Front Squat
3-3-3

Stamina.Strength
S3 V3.0
30 Front Squats (155/110)
1 mile Run
30 Bar Facing Burpees

TUESDAY
Speed(compare to Dec.27/2011)

3 rounds:
500m Row Sprint
3 min rest
400m Run Sprint
2 min rest
50 Double Unders
1 min rest

WEDNESDAY
Shoulder Press
3-3-3

Speed.Strength.Stamina
3 Rounds:
100m Run(forwards)
100m Run(backwards)
9 Push Jerk(155/100)
15 Knees2Elbow
21 Wall Ball(20/14)

THURSDAY
Strength

OverHead Squat
5-5-5-5-5-5
Work up to your max weight, 5 rep OH Squat
+
Max rep Deadhang Pullups
+
1 minute Plank Hold

-Immediately following each set of OH Squats, complete as many Deadhang Pullups as possible
-As soon as you come off the bar, drop down into a 1 min plank hold
-3-5min rest b/t sets

FRIDAY
Deadlift
3-3-3

Speed.Stamina
250m Row
40 Box Jumps(24/20))
40 Ball Slams(30/20)
500m Row
40 KB Swings(1.5/1)
40 Plyo Pushups
250m Row

SATURDAY
8:30 Team WOD
9:30 Team WOD
10:30 Free Intro Workout

SUNDAY
10-11 S3 Conditioning
11-12 Open Gym + Skills
12-1 Benchmark WOD

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THIS WEEKS WORKOUTS

MONDAY
Front Squat
3-3-3

Speed.Stamina
50 Box jumps
100m Sprint
50 KB Swings(1.5/1)
100m Sprint
50 Hand Release Pushups
100m Sprint
50 Pullups
100m Sprint

TUESDAY
Strength
5 Rounds(not for time)
5 Power Snatch(start 115/80)
10 Overhead Squats(start 115/80)
15 Deadhang Chin ups
3-5 min Recovery
Guys RX(Increase your weight by 10lbs each round for each lift)
Girls RX(Increase your weight by 5lbs each round for each lift)

WEDNESDAY
Shoulder Press
3-3-3

Stamina.Speed.Strength
4 Rounds
15 HSPU
15 Toes2Bar
400m Run

THURSDAY
Stamina
800m Run
70 OH Walking Lunges(45/25)
60 Weighted Situps(45/25)
50 Plate Swings(45/25)
40 Calorie Row
30 OH Walking Lunges(45/25)
20 Plyo Pushups
100m OH plate carry(45/25)

FRIDAY
Deadlift
3-3-3

Strength.Speed
AMRAP 15
10 Squat Thrust Deadlifts(135/95)
10 Hang Power Cleans(135/95)
20 Lateral Hops

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am FREE Intro Workout

SUNDAY
S3 Conditioning 10-11
Open Gym + Skills(clean technique) 11-12
Benchmark WOD 12-1

MONDAY
Front Squat
3-3-3

Strength.Speed
50 Evil Clean and Press(115/85)

TUESDAY
Stamina

AMRAP 25
5 Deadhang Pullups or Chinups
10 R Arm/R Leg Step ups
10 L Arm/L Leg Step ups
15 Wall Ball(20/14)
200m Run

Guys RX: 35lb DB/20inch Box
Girls RX: 25lb DB/16inch Box

WEDNESDAY
Shoulder Press
3-3-3

Speed.Strength.Stamina
50 Push Press(95/65)
30 Bar Facing Burpees
50 SDHP(95/65)

THURSDAY
Speed

Tabata Intervals
4min at Each 20 on/10 off

Row(calories)
2min recovery
Double Unders
2min recovery
Squat Thrust
2min recovery
10m Shuttle Sprints

FRIDAY
Deadlift
3-3-3

Stamina.Strength
1000m Row
25 alternating Pistols
25 KB swings(2/1.5)
800m Run
25 alternating Pistols
25 KB swings(2/1.5)

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am Free Intro Workout

SUNDAY
10am-11am S3 Conditioning
11am-12pm Open Gym
12pm-1pm “Benchmark Sunday”

Come out to the Charlotte-Mecklenburg Police and Fire Training Academy this June and participate in the second running of the Jump and Run 5K! Compete in the Ultimate Team Event and experience where CMPD’s Police recruits train; more than just running, this will be a test of your will, perseverance and teamwork.

Race Date: Sat June 2, 2012
Starting Time: 0800 (8:00 am)

Click HERE for more details

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THIS WEEKS WORKOUTS:

MONDAY
Front Squat
5-5-5

Stamina.Strength
20 Thrusters(115/85)
50 Double Unders
15 Thrusters
100 Double Unders
10 Thrusters
150 Double Unders

TUESDAY
Speed

“Bradley”(compare to 9/22/11)
10 Rounds:
Sprint 100m
10 Pullups
Sprint 100m
10 Burpees
30 Second Rest

WEDNESDAY
Shoulder Press
5-5-5

Strength.Speed.Stamina
25 Turkish Get Ups(right arm)(1.5/1)
50 KB Swings(1.5/1)
25 Turkish Get Ups(left arm)(1.5/1)

THURSDAY
Strength

800m Run
15 Power Snatch(135/95)
50 Push Ups(hand release)
15 Power Snatch(135/95)
800m Run

FRIDAY
Deadlift
5-5-5

Speed.Stamina
500m Row
24 Deadlifts(185/130)
24 Ring Dips
350m Row
16 Deadlifts(185/130)
16 Ring Dips
200m Row
8 Deadlifts(185/130)
8 Ring Dips

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am Free Intro Workout

SUNDAY
10am-11am-S3 Conditioning
11am-12pm-Open Gym
12pm-1pm-Benchmark WOD

Stop Letting CrossFit Stop You

As regionals rolls around many athletes, some new to the sport and some old, are excited to get to the stage once again and fight their way to the 2012 Reebok CrossFit Games. However, somewhere along the way some athletes have forgotten the top of the CrossFit Pyramid, Learn and play (new) sports.
CrossFit athletes train hard day in and day out to be the most athletic human their bodies can gentically handle. This means you are supposed to go outside, ride bikes, ride skateboards, and participate in athletic endevours. The excuse, “I don’t want to get hurt for regionals”, takes the entire point out of why people do CrossFit. You should want to take on tasks that are risky, doing so will show how much CrossFit has been a factor in your current athletic ability.
Getting “injured” while participating in sports is a part of life. It is how we learn to get better at those things outside of CrossFit. Don’t be afraid, hit the roads on your roller blades, and go play a pick up basketball game with your friends. Whatever you do, don’t use CrossFit as an excuse of why you AREN’T being athletic.

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I-Can-Games
If you are heading to the beach this summer you may want to check out Crossfit Hilton Head in June for the I-can-games

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THIS WEEKS WORKOUTS:

MONDAY
Front Squat
5-5-5

Speed.Stamina
AMRAP 15
20 KB/DB Snatch(1.5/1)
30 Wall Balls(20/14)
50 Double Unders

TUESDAY
Strength

A) 20 mins to work on technique and find 1 rep max Power Clean
B) 2 Power Cleans On the minute for 20 minutes(80% of Max)

WEDNESDAY
Shoulder Press
5-5-5

Speed.Strength.Stamina
400m Run
15 Push Press(135/95)
20 Deadhang Pull-ups
15 Push Press(135/95)
20 Deadhang Chin-ups
400m Run

THURSDAY
Stamina(compare to Jan 24th, 2012)

75 Box Jumps(24/20)
75 Walking Lunges
75 KB Swings(1.5/1)
75 Abmat Situps
75 Burpees
75 Slam Balls(20/10)

FRIDAY
Deadlift
5-5-5

Speed.Strength
5 Rounds:
250m Row
100m OH Plate Walk(55/35)

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am Free Intro Workout

SUNDAY
S3 conditioning- 10am
Open Gym- 11am
BenchMark WOD- 12pm

Join Cristina this Wednesday at 7:30pm at fight gone Mad as she explains the fundamental principles of nutrition and the role it plays in a healthy life.

Break out of the prison of “diets”, calorie counting and conflicting nutritional information. Find the keys to easy weight loss and better performance by choosing quality food, regulating hormones, eating fat and eliminating grains.

Learn HOW to:

Implement these principles into your lifestyle.
Clean out your pantry/refrigerator and restock them with real whole foods.
Create your own meals with easy recipes.
Eat out and choose on-the-go meals that can make your lifestyle practical and enjoyable.
Reach your goals with 28toLIFE, change your habits and your lifestyle in 28 days.

Click the following link and go to the “SEMINARS” tab to sign up:  28toLife Seminar

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THIS WEEKS WORKOUTS:

MONDAY
Front Squat
5-5-5

Strength.Speed
3 Rounds
15 Power Cleans(135/95)
30 Air Squats
200m Run

TUESDAY
Stamina

75 Double Unders
25 Toes2Bar
250m Row
50 Ball Slams(30/20)
800m Run
50 Box Jumps(24/20)
250m Row
25 Toes2Bar
75 Double Unders

WEDNESDAY
Shoulder Press
5-5-5

Stamina.Strength.Speed
“FRAN”
21-15-9
Thrusters(95/65)
Pullups

THURSDAY
Speed

1000m Row Sprint
5 min Recovery
800m Sprint
5 min Recovery
500m Row Sprint
5 min recovery
400m Sprint

FRIDAY
Deadlift
5-5-5

Stamina.Strength
30 Calorie Row
30 Wall Ball(20/14)
30 Power Snatch(95/65)
30 Plyo Pushups
30 Bent Over Rows(95/65)
30 Calorie Row

SATURDAY
Team WOD 8:30am
Team WOD 9:30am
Intro Workout 10:30am

SUNDAY
Open Gym 11-12pm
“BenchMark Sunday” 12-1pm

S3 Family,

I am writing to thank you and let you know that I have made the decision to relocate my family to Texas. This was a very hard decision and has happened very quickly, but I was recruited for a very unique opportunity that I just couldn’t pass up. The hardest part of this decision was and is leaving my S3 family. S3 has been a huge part of my life for the past 3 years and I have enjoyed (not sure if that is the word I would use during a workout) being a member and an owner.
Due to the distance and the fact that I wouldn’t be able to spend my time on S3, I have sold my ownership back to Brandon and Kirk. The last 90 days have been a lot of fun and I hope all of you have seen my contributions to the company. I am excited for the future of S3 and think the world of Kirk and Brandon. They are both incredible trainers, co workers, partners, business owners, and friends and I just want to also thank them for letting me be a part of it. Their support and blessing to follow this opportunity has been refreshing and solidifies why they are such great people.
We truly have a great group of trainers and members and I will miss you all very much. I will still be around from time to time as I transition and I will still always consider S3 my home.
Thank you all for building such a great place that I will miss dearly.

Sam

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We are going to try and build some strength in the next 6 weeks or so. Each Monday, Wednesday & Friday we will be doing Front Squats, Presses and Dead-lifts respectively. The goal is to increase each set by 5-10lbs each week.

THIS WEEKS WORKOUTS

MONDAY

Front Squat
5-5-5

Stamina.Strength

1000m Row
30 Thrusters(95/85)
30 SDHP(95/65)
3 min Rest
800m Run
15 Thrusters(115/85)
15 SDHP(115/85)

TUESDAY
Speed

100 Double Unders
100m Run
1 min rest
80 Double Unders
200m Run
2 min rest
60 Double Unders
400m Run
3 min rest
40 Double Unders
800m Run
4 min rest
20 Double Unders
1600m Run

WEDNESDAY

Press
5-5-5

Strength.Speed.Stamina

40-30-20-10
Ball Slams(30/20)
Pull ups

THURSDAY
Strength

10 Rounds:
10 KB Swings(2/1.5)
10 Evil Wheels
10 Push ups(hand release)

FRIDAY

Deadlift
5-5-5

Speed.Stamina

“Death By Box Jump”(24/20)
Complete:
1 box jump the first minute,
2 box jumps the second minute,
3 box jumps the third minute,
and so on…

SATURDAY
Team WOD 8:30am
Team WOD 9:30am
Free Intro Workout 10:30am

SUNDAY
11am-12pm Skills + Open Gym
12pm-1pm “Benchmark Sundays”

-The scanner is up and running and everyone should be able to sign up for classes. If you are still having issues please let me know. We really need everyone to sign up and scan in for each class. Thank you all for your patience during this transitional period.

-We will be closed on Sunday April 8th for Easter.

-Here is the pricing structure for Erin’s S3 conditioning class: Just let Erin or myself know which option you would like to do and we will get you all set up.

*Please Note: all packages expire in 30 days*

*For Unlimited S3 Members:
-Drop-In Rate: $8/ class
-5 Class Package: $35
-10 Class Package: $60
-Unlimited CROS3FIT + Conditioning: $175

*For Non-Unlimited S3 Members:
-Drop-In Rate: $12/ class
-5 Class Package: $50
-10 Class Package: $85
-Monthly Unlimited: $100

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Christine’s Story

I am obsessed with Crossfit! From the minute it was brought to my attention, I was intrigued!!!

I have always been someone who was very active in both sports and the gym, however, I found those activities slowed down once my children were born and my family relocated from Boston to Charlotte. Although I joined a local gym upon our move, I was unsuccessful in working out alone. I’m a pretty competitive person and the lack of someone to push and challenge me proved to be de-motivating.

Feeling really down with myself, I began working out with a personal trainer. I was successful with this, as having someone to drive me and to hold me accountable is what I needed, however, the cost became a bit much and I had to find an alternative solution.

One morning, while channel surfing, I came across the infomercial for P90X. I heard some good things about the program, so I thought I’d give it a try. Although initially successful, after a couple of months into it, I found the routines repetitive and started becoming bored. Once again, I had to find something else.

In talking the situation over with a friend, she told me of this Crossfit place that was right where she took her son to play basketball. She said that it looked like something that I would love…..”people were outside doing lunges holding weights above their heads and the music was really loud.” It sounds crazy, but she was right, that would be something I would love.

So I made my way to Crossfit S3 and have never looked back. I am 100% confidant that S3 is the answer for me to better myself from here on out. It’s so much more than just a gym or a personal trainer…..it’s a community – men and women of all different ages and fitness levels. Everyone may have different goals, but we all share one thing…..we want to better ourselves and be healthier. There is so much encouragement and support at S3, not only from the trainers, but from the other crossfitters as well. Anytime I feel like I can’t lift another rep or I can’t finish my run strong, someone is there to push me to a place that I never thought I could get to.

Once I got the active part down, I knew that I had to change my diet in order to get optimum results. I had heard a lot about the Paleo Lifestyle throughout my time at Crossfit S3, but never jumped on the bandwagon, as I thought that the diet sounded very plain and meals wouldn’t be satisfying. Then, the Nutrition Challenge was announced and I decided to do it. I figured that it wouldn’t hurt to try, and to be honest, a free membership for the rest of the year sounded nice . So I entered the Challenge and can tell you that it was the best $25 that I ever spent! Not only did I get the physical results that I was looking for, but I also learned so much from a health perspective. Getting all bad carbs and sugar out of my diet has made me feel so great and energized. The diet isn’t plain at all, in fact, it is the opposite. There are so many Paleo meals that are so delicious that I often questioned if it was actually good for me!! I learned what to actually look for in food labels and was shocked to find so many “bad” things in foods that I thought were “healthy”!

I am going to continue to live the Paleo Lifestyle and will live by the motto “100% Paleo, 80% of the time”. Whether I win the prize or not, in my mind I won! I learned the greatest lesson of all…how to maintain a healthy lifestyle for myself and my family. Thank you Crossfit S3!!

Christine

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THIS WEEKS WORKOUTS:

MONDAY
Speed.Stamina

Tabata Day
20 secs work followed by 10 secs rest
4 mins at each of the following.
Alternate between the two movements at each station:

1)Right Arm KB Swing(1.5/1)
Squat Thrusts

2min rest

2)Left Arm KB Swing(1.5/1)
Squat Thrusts

2min rest

3)Wall Ball(20/14)
Squat Thrusts

2min rest

4)Renegade Row(30/20)
Squat Thrusts

TUESDAY
Strength

Warm Up:(not for time)
50 Air Squats
50 Press(barbell only)
50 KB Deadlifts
25 Calorie Row

Then…

“Crossfit Total”
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

3 attempts at each lift. *FOCUS ON FORM*

WEDNESDAY
Stamina.Speed.Strength

complete the number of reps for each movement on the minute for 5 minutes.
2 minute rest b/t movements

1) 20 slam balls(30/20)
2) 15 Knees2elbow
3) 10 lateral burpees(hop over barbell)
4) 5 Thrusters(135/95)

THURSDAY
Stamina

“Vaidas”

800m Run

50-40-30-20-10
Box Jumps(24/20)
10-20-30-40-50
Push ups(hand release)

800m Run

FRIDAY
Strength.Speed

15-12-9-6
Squat Snatch(115/85)
Deadhang Pull-ups
Ring-Dips

SATURDAY
Team WOD 8:30am
Team WOD 9:30am
Free Intro Workout 10:30am

SUNDAY
Closed

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Holly’s Story

My genetic make-up: Type-A, analytical person who likes structure. I typically like to color inside the lines, so CrossFit works well for me. I walk in, I see what I have to do on the whiteboard and I do it. Now we’re looking at food the same way, with specific rules and guidelines on approved options. I knew this nutrition challenge would be hard. (I have a noteworthy addiction to diet soda.) It’s supposed to be difficult; like Tom Hanks says in “A League of Their Own,” It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard… is what makes it great.

The truth is; I needed this. Maybe I didn’t have as many pounds to shed, but I have just as much mental baggage as the next person. Doesn’t CrossFit make that clear? If there’s been one, there have been many WODs where I addressed the bar and *BAM* I got in my own head. See, that’s the thing about CrossFit and this nutrition challenge. It makes us think about what we’re capable of and pushes us to a new way of doing and thinking. It’s up to me. Just me.

I realized that while CrossFit is a community of like-minded people doing extraordinary things and shows tremendous encouragement to every athlete, it all comes down to MY own motivation and Type-A commitment. That bar won’t float up like a butterfly. I have to lift it. I don’t have to pop the top of that hazardous diet soda. It’s my choice to push myself and to do the things it’s going to take to be a better version of me.

The challenge produced some positive results. I dropped weight and body fat. I got outside the lines and tried new foods. I no longer have diet soda in an IV at my desk. I learned it was ok to bring an avocado with me to a restaurant. My body changed and I feel terrific (after fighting the dreaded Paleo flu), but the greatest benefit of all is that I believed in myself enough to stay on the program 100%. Believing in my own capabilities and training with a purpose translates to future success.

With the CrossFit community on my side and healthy food choices on the menu, my mantra in the months to come will be:

Address the bar. Eat bacon. Enjoy.

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THIS WEEKS WORKOUTS

MONDAY
Strength.Speed

AMRAP in 8mins:
5 Deadlifts(225/155)
10 Box Jumps(24/20)
4 min rest
AMRAP in 8mins:
7 Power Cleans(155/110)
8 Bar Facing Burpees
4 min rest
AMRAP in 8mins:
9 Hang Power Cleans(95/65)
6 HSPU

TUESDAY
Stamina

1000m Row
200m Walking Lunge
1000m Run

WEDNESDAY
Speed.Stamina.Strength

5 Rounds:
400m Run
10 Push Press(115/85)
10 Knees2Elbow
10 KB Swings(2/1.5)

THURSDAY
Speed

4 Rounds:
75 Double Unders
250m Row
75 Double Unders
3-5 min recovery

FRIDAY
Stamina.Strength

“Daniel”

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am Free Intro Workout

SUNDAY
11am-12pm Skills+Open Gym
12pm-1pm “Benchmark Sundays”

-We would just like to remind everyone to please start signing up online for all class times including Erin’s conditioning class. You can find the link HERE and on our website under the “SCHEDULE” tab.

-You are allowed to sign up for any class 7 days in advance. We will be limiting each Cros3Fit class to 20 people and the S3 conditioning class to 15 people. If you have not signed up for class you will risk not being able to participate if you show up and all the spots are filled.

-If you sign up for class but don’t show up or cancel in due time(you can cancel up to 1 hour before each class), we will be forced to apply a penalty fee of $5 for reserving a spot and not using it.

-We should have our scanner set up this week. Once we have it up and running please remember to scan your card everytime you come to class. If you have not received one yet please stop by the office.

-REMINDER: Sundays S3 Conditioning class is now at 10am!

-SCHEDULING NOTE: This coming Saturday (3/24), S3 Conditioning will be at 11am

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ADAM’S STORY

Summer of 2010…

Many years of immobility, a back surgery and poor diet choices had inflated my six foot frame to an uncomfortable and sometimes painful 223lbs. The reality of my unhealthy weight gain coupled with losing my young father to cancer in mid 2009, gave me pause to analyze the self destructive path that I was walking down. I knew my life had to change.

October 2010…

I was dissatisfied with traditional health clubs so I came to Crossfit S3 looking for a “lifestyle solution”; a solution that would provide an outline for long term health and fitness. In October 2010, I began the “On Ramp” Foundations classes. At this time, I knew a change in diet would be part of my new healthier lifestyle. However, I didn’t fully understand that a focused nutritional component was so tightly woven into the Crossfit community. During foundation classes and above the noise of my own heavy breathing, I heard coaches and other members talk about “Paleo” nutrition. I went home and began to research. I liked what I read, but I was concerned that I didn’t have the right tools or discipline to follow this way of eating for the long term. So, rather than jumping feet first into the Paleo lifestyle, I began to experiment with healthier recipes and made minor changes. These experimental changes included switching from milk to almond milk, cutting out breads, avoiding cheeses & pasta.
Shortly after my foundation classes concluded, S3 announced a nutritional challenge in early 2011. I was ready to give it a try and dive in a little deeper. Still unsure of my ability to adhere completely to the Paleo lifestyle, I opted for a hybrid approach to this challenge- the Paleo/Zone approach. I did fairly well with this challenge: I learned portion control, better food selections and actually lost weight all while learning a lot about myself. The challenge concluded and I felt good, but I certainly didn’t set any records. At this time, my feet were further in the water but I was still exploring my new lifestyle.
Over the next 12 months I continued to fine tune my food choices and approach each S3 WOD like it was my last WOD. With this attitude, I was able to get to a weight that I hadn’t seen since high school, 194lbs. I felt better, but I also felt as If I couldn’t reach my weight loss and fitness goals; I had hit a plateau. At about this time, the 2012 nutritional 60 day challenge was announced. This time, I was really ready. Everything that I had done, all that I had learned over the last year was ready to be put into action and I had zero doubt. The challenge began.

January 2012…

After the first two weeks, my energy level exploded and I broke through the “perceived” plateau by dropping 4 pounds. I began to feel stronger, both mentally and physically. Another two weeks into the Paleo Challenge, I dropped another 4 pounds and I could finally see the results I had been working so hard for in the WOD’s. With this break through, I was hooked and I was really excited about cooking and meal planning. I combed every Paleo website in existence, printing recipes, learning new ideas; I almost bought a PaleOMG shirt! I now view food in a different way. Now I know that whatever I eat is going to serve as fuel for my body, and allow me to be become stronger and faster with greater endurance.
Although the Paleo nutrition lifestyle does require more planning, slightly higher food costs and discipline, the rewards are immeasurable. Eating Paleo has given me so much extra energy. In workouts, I rest for shorter periods, hit new PR’s, and complete more sets than before the challenge. I’m so thankful for this challenge, and the trainers within S3, because they have encouraged me to take the Paleo Plunge that I would not have done on my own. Crossfit S3 has changed my life forever. I am on a journey to become the best me I can be, and I am proud to share this voyage with all the supportive S3 trainers, owners, and community members.
Because of this positive lifestyle change, I will continue to improve my health and fitness levels. My goals are to strive to perform better on a daily basis, and to grow old with grace and strength. I have two amazing daughters; I know that if I had continued down the path I was on prior to S3 and the Paleo challenge, I may have missed out on many opportunities of watching their lives blossom. The saying goes, history repeats itself. I believe I have disproven this theory in my personal quest, and I will not repeat my father’s history. Although I am saddened that my dad is not here to see the tremendous transformation I have undergone, it gives me great happiness to know that he was a big reason in motivating me to make these unbelievable changes. To my supportive wife and two beautiful daughters, thank you all so much! I am excited to say that at 44 yrs &181lbs I am in the best shape of my life and I can’t wait to see what the future holds!

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THIS WEEKS WORKOUTS:

MONDAY
Stamina.Strength

1200m Run
25 HSPU
25 Deadlifts(225/185)
800m Run
15 HSPU
15 Deadlifts(225/185)
400m Run
5 HSPU
5 Deadlifts(225/185)

TUESDAY
Speed

5 Rounds(compare to Nov.14th 2011)
50 Double Unders
250m Row
20 Alternating Jump Lunges
2-4 min recovery b/t rounds

WEDNESDAY
Strength.Speed.Stamina

AMRAP in 7mins: Turkish Get-ups(1.5/1)
3 min rest
AMMAP in 7mins: Row
3 min rest
AMRAP in 7mins: Box Jumps(30/24)

THURSDAY
Strength

“Shoulder Press Super Sets”

5 Shoulder Press with Max DH Pull ups
5 Shoulder Press with Max Ring Dips
5 Shoulder Press with Max Ring Rows
5 Shoulder Press with Max Parallette Pushups
5 Shoulder Press with Max DH Pull ups
5 Shoulder Press with Max Ring Dips
5 Shoulder Press with Max Ring Rows
5 Shoulder Press with Max Parallette Pushups

-press weight should be approx.80% of your 1 rep Max
-full recovery b/t sets

FRIDAY
Games Open WOD 12.5 TBA

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am Free Intro Workout

SUNDAY
11-12pm Skills + Open Gym
12-1pm “Bench Mark Sunday”