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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”

Here is a before and after look at our 2012 Nutrition Challenge Winners! Congrats again to everyone that made a positive change in their life through this challenge.

HEATHER SMITH

Wow.

It’s really the first word that comes to mind when I think of how life changing Crossfit and this years’ nutrition challenge has changed my thinking, my discipline, my effort, and my outlook on what’s next.
When I first started Crossfit, I was at my heaviest weight and the most out of shape I had been in my life. I was disappointed I had let myself go and was embarassed to walk in this place full of great athletes and have them think
I was one of them. I did it anyway and little did I know, the first day I walked in not only did I gain hope for a new me, I gained an entire family of people who saw past what I was then and saw what I could be.
My shiny new S3 family was born..

Fast forward through a year of a lot of learning, some successes and some failures, and putting in effort I never knew I had, I felt like I was ready to tackle more for myself. I was fit and strong but knew I wanted more. I wanted to see what I was made of…. Enter the nutrition challenge. What are you eating? This is the question I was asked anytime I inquired about getting faster in my runs, getting to the next PR on a lift, or any inquiry about improving altogether. So at this point, I felt like I had a good understanding of Crossfit movements and knew if I wanted to take it to the next level, I had to change what I was eating and I had to give that 100% effort just like I did in the WOD’s.

It’s called a “challenge” for a very good reason. I knew it was going to be hard, test my discipline, and at times my sanity, but more than any of that I knew it would be worth it, and I was right.
When you combine Crossfit with a solid diet of prescribed lean meats, veggies, nuts and oils, you get a machine. 2 weeks in, my runs.. faster. My lifts.. heavy. My energy level.. insane. I felt like a machine and the harder I worked my body, the better it performed. As much as I wanted to hear from the coaches that getting better was all about form and not nutrition, (I wanted my cake and to eat it too, literally. No really, cake is my favorite food). I just wasn’t going to get that answer no matter how much I begged. They were right and these coaches know a thing or two about how to get maximum performance if you want it.

I literally transformed myself in 60 days with 100% dedication to my workouts and a nutrition plan that is now going to be my lifestyle. I knew this would be life changing for me but I never knew I had this person in me that is leaner, stronger, fitter than I have ever been in my entire life. The best part is, I didn’t have to do this alone. My S3 family of support was there with me every step of the way and without that, I may have finished, but I would have never succeeded.

I always hear people say it’s really hard to describe what Crossfit is, and it is to some degree. Describing what it means to me is easier: Crossfit is a family. Crossfit is ordinary people doing extraordinary things. Crossfit is a place where I never feel inadequate. Crossfit is hard work with a BIG payout. Crossfit is my addiction and my life!

I often think back to my first day at Crossfit S3, how far I have come and what it’s done for my life and the first word that comes to my mind is WOW.

BRIAN WILLIAMS

For most of my adult life, fitness was all about one thing: running. I committed a lot of time and logged a several of miles (30-50 a week) while incorporating little to no weight training. Sidelined by an illness in 2002, for several years I subsequently slipped into a sedentary lifestyle. The 60 pounds I gained made any attempts to regain a level of fitness very difficult. Running became so laborious and painful I couldn’t even complete two miles without stopping. In the spring of 2011 I decided to get serious about my health. I began walking at least 6 miles a day, and changed my diet to include more protein, fewer simple carbs. I eventually reintroduced short runs to my workout and slowly began to regain some endurance. I also began mixing up my workouts by the addition of weekend mountain biking and kayaking. By early summer of 2011 I had lost 45 pounds, was able to complete a solid five mile run and felt motivated that I was on my way back.

In June my wife joined some crazy cult: Crossfit S3. I didn’t know what to make of it. She came home talking about people doing stuff like hand-stand push-ups and swinging kettlebells, and it all took place in some non-temperature controlled warehouse in an industrial park in Indian Land. Not exactly the kind of place I would picture working out in. I was seriously considering an intervention when she convinced me to attend one of the intro classes.

I met Kirk the first day and was surprised by how personable he was. I don’t know why, but I guess I expected the stereotypical, chest beating, testosterone driven trainer. Fortunately he wasn’t like that at all, in fact all of the trainers at S3 have been very friendly and down-to-earth. It made it a lot easier to get over the intimidation factor and concentrate on the workouts. I finished the intro class that day and was hooked, totally drank the Kool-Aid and signed-up for foundations.

When the Paleo Challenge was announced I had been working out at S3 for four months. I had already seen a noticeable difference in my strength and speed as well as changes in the shape of my body, so I was intrigued by the challenge and how it would affect my body and my workouts. We were already doing a version of Paleo and had been since Heidi started Crossfit. It certainly wasn’t strict but we felt like we were doing a pretty good job. In fact we were a little cocky when the challenge came around thinking we wouldn’t have to make to many drastic changes. Then we saw the list of approved foods and reality hit. It was like…CRAP!!! No more cheese on my eggs? No sugar, not even have Agave Nectar? No beans? How did they know primitive man didn’t eat legumes? Were they there? I think not. Then you start reading labels and realize how much crap they put in the food, even “health food”. Suddenly this challenge wasn’t going to be the slam-dunk we thought. The worst part was Heidi having to give up cream in her coffee. I drink mine black so it wasn’t a problem for me but Heidi doesn’t, she tried, but she couldn’t seem to choke it down. This meant she had to do without coffee, which meant it was going to be hell….on both of us, and guess what? It was!!!!

Once I got past the shock of the new diet induced “Paleo Hangover” I started noticing subtle changes. I lost 5 pounds immediately. My energy level went up, but the most noticeable difference was my recovery times seemed to get quicker. I didn’t feel as fatigued the day after a workout, my muscles weren’t as sore, I was able to squeeze in more workouts and execute them at the proper energy level. I didn’t lose much weight during the challenge, 8 pounds in all, but I went down one pant size and even my new pants have started feeling loose by the end of the challenge. Obviously I was burning fat and gaining muscle. I continue to gain strength and stamina and even though I still have many goals to reach, I’m definitely making progress. Both Heidi and I have been blown away by the results, how much stronger we feel and how much better we look, in a relatively short period of time.

For the most part, I enjoyed the food and can’t say I missed anything in particular. The most difficult thing was eating out because we were forced to be those annoying people who are always substituting menu items. Needless to say, we didn’t go out much, opting to stay home for meals. We ate a lot of eggs. Avocados became my new butter; I put avocado on everything; eggs, broccoli, salads, they actually started tasting like butter. Heidi became creative with almond flower and learned how to make a killer banana bread with only Paleo Challenge acceptable ingredients. With a little bit of discipline, creativity and a whole lot of trips to the grocery store, we were able to fit into our new routine.

I have to confess though: the day after the challenge ended I ate a bourbon cupcake made especially for me by one of my employees, and it was REALLY GOOD! Then I felt totally guilty when I read the Facebook post from S3 saying: “…it’s a lifestyle not a diet.” Dang! What made matters worse was my wife got mad at me because I came home bragging about eating the cupcake and I didn’t bring one home for her. Seriously…she was really mad.

There is no reason why we won’t continue eating Paleo. We feel better, look better and whole food tastes really good. It’s not to say we’re going to stop enjoying life either, I’ll still have a cold beer and a hamburger on occasion and perhaps a cupcake with the opportunity presents itself. The only difference is this time I’ll remember to bring one home for my wife.

This has been a great experience and we’re glad to have be a part S3 and The Paleo Challenge. Thanks Cristina for all your advice and encouragement. Thanks Kirk, Brandon, Eric and all the other trainers for helping us reach for our goals.

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THIS WEEKS WORKOUTS

MONDAY
Speed.Stamina

1000m Row
20 KB Swings(2/1.5)
3min rest
750m Row
35 KB Swings(2/1.5)
3min rest
500m Row
50 KB Swings(2/1.5)

TUESDAY
Strength

A) 20mins to build up to your 1 rep max squat clean

B) 1 squat clean on the minute for 20 minutes at 80% of your 1 rep max

WEDNESDAY
Stamina.Speed.Strength

10 Rounds:
5 Deadhang Pull-ups
5 Burpees
5 Deadhang Chin-ups
25 Double Unders
1 min rest

THURSDAY
Stamina

AMRAP in 25 minutes:
800m Run
15 Ring Push-ups
15 Weighted Abmat Sit-ups(45/25)

FRIDAY
Games WOD 12.4 TBA

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

SUNDAY
11-12 open gym
12-1 “Benchmark Sundays”