With a new year comes new opportunities, and here at S3 we are excited to make a very special announcement that will help us take S3 to the next level.

First of all Brandon and I want to express our feelings a bit about S3 and what this place means to us. It is very rare for people to be able to do what they love and also make a living doing it. We have both been fortunate to do this not only once but twice. As we grow here and with other ventures it is very important to us that you all know that we are fully dedicated to S3 and making it the best crossfit in the Charlotte region and beyond.

With all this being said we also want everyone to understand that owning and operating S3 and FGM is not a hobby but a career and the way that we support our families. We feel that we give everything we have to the two gyms, the programming, and the people but we needed help… We needed help from a business, strategical growth, and capital perspective.

For the past 30-45 days we have been working on a solution and figuring out the best way to take our business to the next level for not only the two gyms but for the members who make the gyms what they are.

We are excited to say that we have found that solution and are pleased to announce that we have partnered with someone most of you at  S3 are familiar with…Sam Mischner has joined our team and is now a full operating  partner in S3 Endurance and its companies (CROS3FIT and Fight Gone Mad). Along with a capital contribution, Sam brings a background and expertise of starting, running, and growing companies to a significant level. We feel that he is the perfect compliment to our business and will help us reach our goals. Sam has been working with us for over a month now and has put in some strategic plans and goals and we are excited for you all to see some of the things we have planned and the impact he will have and has already had on our business.

So please join us in welcoming Sam as a new owner and partner. Also know that our mission as a company is to always put out the highest quality product and brand with our main focus being on the members that make up this great community of ours.

Kirk & Brandon

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THIS WEEKS WORKOUTS

MONDAY
Stamina.Strength

(compare to Oct. 3rd,2011)
5 Rounds:
9 HSPU
9 Squat Cleans(135/95)
9 Knee2Elbow
9 KB Swings(2/1.5)
9 Burpees

TUESDAY
Speed

(compare to Oct.13th,2011)
50 Double Unders
400m Run
3 min recovery
75 Double Unders
250m Row
3 min Recovery
75 Double Unders
200m Run
3 min Recovery
50 Double Unders
500m Row

WEDNESDAY
Speed.Strength.Stamina

(compare to Sept.28th,2011)
“S3″
30 Body Weight Back Squats
1000m Row
50 Burpees

THURSDAY
Strength

(compare loads to Sept.27th,2011)
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
(Try to add weight to each set for each lift)

FRIDAY
Speed.Stamina

(compare to Sept 13th,2011)
10 Rounds:
5 Hang Power Snatch(95/65)
25 Lateral Bar Hops
200m Run
2 min Rest

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

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

1. Arrive early or on time. It is disrespectful and distracting to others when you are late.
2. Treat the warm up seriously. Don’t just go through the motions. We do them for a reason.
3. Check your ego at the door. Ask questions and scale your weights appropriately.
4a). Do not Drop EMPTY BARBELLS.
4b). Do not launch KettleBells, Dumbbells  & Barbells from Overhead. If you can’t place it down it is probably too heavy. We don’t want our equipment broken unnecessarily. Equipment is expensive. Treat all equipment as if it is your own.
5. Do not SLAM the BARBELLS back into the bar holders. Simply place it into one of the holders.
6. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust covers everything in the entire gym and makes it very hard to keep a clean atmosphere.
7. Clean up, wipe down and put away all equipment after each workout. Clean up sweat, blood, chalk, dirt, vomit, handprints, tape and whatever else you’ve left behind.
8. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
9. Work hard and have fun doing it!

THIS WEEKS WORKOUTS:

MONDAY
Speed.Stamina

In 10 minutes complete the following:
1000m ROW
with the remaining time
complete as many rounds as possible of:
“Cindy”
5 pullups
10 pushups
15 Squats

5 min recovery

In 10 minutes complete the following:
800m Run
with the remaining time
complete as many rounds as possible of:
“Mary”
5 HSPU
10 Pistols
15 Pullups

TUESDAY
Strength

German Volume SHOULDER PRESS:
10 UNBROKEN Reps, 10 Sets, 60 Sec rest b/t sets
Use 50% of 1 Rep Max, DO NOT CHANGE LOADS.
If done correctly,
you should start dropping reps by sets 6 or 7.

5 min recovery

5 sets of max rep Pike Sit ups + max Plank Hold
(complete as many pike sit ups as possible,
when you can do no more,
flip over and hold the front plank position
as long as possible)
rest 2-3 mins b/t sets

WEDNESDAY
Stamina.Speed.Strength

800m Run
25 Squat Cleans(95/65)
50 Wall Balls(20/14)
25 Squat Cleans(95/65)
800m Run

THURSDAY
Stamina

25 Push Press(115/85)
50 Burpees
75 Box Jumps(24/20)
125 Mountain Climbers
175 Double Unders

FRIDAY
Strength.Speed

7 Rounds:
5 Clean & Jerk (155/110)
100m Sprint

SATURDAY
8:30am TEAM WOD
9:30am TEAM WOD
10:30am FREE INTRO WORKOUT

SUNDAY
11am-12pm OPEN GYM
12pm-1pm “Benchmark Sunday”

THIS WEEKS WORKOUTS:

MONDAY
Strength.Speed

AMRAP in 20mins:
5 Hang Power Cleans(135/95)
5 Clapping Push ups
10 Pistols(5/leg)
25 Double Unders

TUESDAY
Stamina

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

WEDNESDAY
Speed.Strength.Stamina

3 Rounds:
15 Strict Shoulder Press(95/65)
30 Pull ups
800m Run

THURSDAY
Speed

1000m Row
full recovery
500m Row
full recovery
250m Row

FRIDAY
Stamina.Strength

21-15-9
Deadlifts(275/185)
Lateral Squat Jump(over barbell)
Renegade Rows(30/20)

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

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

MONDAY
Stamina.Strength

10 minute AMRAP:
5 Deadlifts(225/155)
5 Toes2bar
25 Double Unders

3 min Recovery

10 minute AMRAP:
10 Slam Balls(30/20)
10 Abmat Sit ups
25 Double Unders

TUESDAY
Speed

6 Rounds:
100m Sprint(forwards)
100m Sprint(backwards)
10 Burpee Box Jumps(30/24)
2 min rest b/t rounds

WEDNESDAY
Speed.Strength.Stamina

AMRAP IN 20 minutes:

5 strict Chin ups
20 alternating DB Snatch(40/25)
10 HSPU

THURSDAY
Strength

German Volume BACK SQUAT:
10 UNBROKEN Reps, 10 Sets, 60 Sec rest between sets
50% of 1 Rep Max, DO NOT CHANGE LOADS.
If done correctly, you should start dropping reps by sets 6 or 7.

5 min recovery

5 sets of max rep Hand Release Push ups. 90 sec rest between sets

FRIDAY
Speed.Stamina

10 Rounds:
5 Power Cleans(135/95)
5 Push Press(135/95)
10 Pull ups

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

SUNDAY
open gym 11-12pm
class: 12pm-1pm

Friday:
The open gym session will now only be from 4:30-5:30pm. In this time period you can either work on your Strength lifts(Squat,Press, Snatch…etc), work on a Skill(Muscle ups, Double unders, HSPU…etc) or do Friday’s programmed WOD.

5:30-6:30pm will now be run as a structured class doing Fridays programmed WOD.

Sunday:
The open gym session will now only be from 11am-12pm. In this time period you can either work on your Strength lifts(Squat,Press,Snatch…etc) work on a Skill(Muscle ups, Double unders, HSPU…etc) do Sunday’s scheduled “Benchmark” WOD or do an S3 WOD you missed earlier in the week.

12pm-1pm will now be run as a structured class doing Sunday’s scheduled “Benchmark” WOD

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THIS WEEKS WORKOUTS:

MONDAY
Speed.Stamina

In 5 minutes complete the following:
Row 500m
With the remaining time do as many Slam Balls(30/20) as possible

rest 3 mins

In 5 minutes complete the following:
100 Double Unders
With the remaining time do as many Burpees as possible

rest 3 mins

In 5 minutes complete the following:
Row 500m
With the remaining time do as many Burpees as possible

rest 3 mins

In 5 minutes complete the following:
100 Double Unders
With the remaining time do as many Wall Balls(20/14) as possible

TUESDAY
Strength

5 Rounds:

1 round consists of the following:

1 Strict Shoulder Press
5 Strict Pull ups
3 Strict Shoulder Press
5 Strict Chin ups
5 Strict Shoulder Press
5 Strict Pull ups

No time element. Focus on good reps and good form
Use approx. 80% of 1 rep max for the Press
2-3 min recovery b/t sets.

WEDNESDAY
Stamina.Speed Strength

21-18-15-12-9-6-3 reps for time of:
Power clean(95/65)
Lateral Hops
Front Squat(95/65)
Box jump(24/20)

THURSDAY
Stamina

4 Rounds:
800m Run
25 Push ups
25 Knees2Elbow

FRIDAY
Strength.Speed

3 Rounds:

250m Row Sprint
10 Squat Snatches(135/95)
3 min Recovery

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

SUNDAY
11am-12pm
12pm-1pm BenchMark WOD ‘TBA’

As I walked into open gym tonight I could feel everyone’s eyes shoot bullets at me, like I had a target on my head.  There were a whole bunch of pissed off people working out tonight.

I heard a lot of stories and took a lot of questions on how people were feeling and some of the mental and physical changes that people were experiencing.  Some of them were pretty funny.  The basic question for most was quiet simple, “Is this normal?”.

 Yes, this is normal. 

When I am trying to introduce people to a Paleo diet, I try not to mention that you will feel like SH@# for the first few weeks.  So, I am telling you now.

 You have the Paleo Flu.

Symptoms include but are not limited to:

• Fatigue
• Sugar Cravings
• Decrease in Performance
• Nausea
• Irritability
• Muscle Soreness  
• Brain Fog
• Constipation or Lack there of
• Sluggishness
• Headaches

I know you feel like crap now but you will soon experience a sense of well being you have never felt before.  You will wake up ready to go and your performance at the gym will increase every time you step foot into it.

There is a lot of bio chemistry going on in your body right now.  Your body is so used to using the ready available glucose from the abundance of carbs you have been eating and using them for energy.  Without those carbs your body now has to convert fat and protein into glucose to use for energy, which is a bit of a process.  Until your body can do this efficiently and it becomes the norm for producing energy, you will have these symptoms.

You may feel this way for two to three weeks or you may not feel this at all (consider yourself the luckiest person at the gym).  Just trust me and rest assured that what your body is feeling is normal and you will not feel like this for the rest of the challenge. 

A lot of people are still nervous about eating fat.  The funny thing is, that is exactly what your body needs.  Increasing your “good” fat intake right now might just make you feel better. Try it!

Stick with it.  Imagine yourself scaling a very steep cliff.  You are pushing yourself to make it to the top.  You may be out of breath, tired and in pain but at the top of the cliff is the most beautiful scenery you have ever seen.  Don’t miss out on the sight, keep pushing and get to the top.  I will be right behind you helping you every step of the way.  

I hope to see all your smiling faces at the gym in the morning.

Here is a peek at what we had for dinner tonight.  We ate a steak with this delicious salad.

Sumi Salad

1 small Napa Cabbage  (or ½ large)

8 scallions – chopped

8 oz. slivered almonds

4 tablespoons sesame seeds

2/3 cups toasted sesame oil

2 to 4 tablespoons of apple cider vinegar

Sea salt and garlic powder to taste

 Shred the Napa Cabbage very thin and place in a salad bowl with the chopped scallions.  Toast the slivered almonds and sesame seeds in a pan on the stove with about 1/3 cup of the toasted sesame oil.  After the almonds and sesame seeds are toasted put mix in with the cabbage and scallions.  Dress the salad with the rest of the toasted sesame oil and apple cider vinegar.  Toss the salad and serve.  Very tasty!

Schedule Change
We will be moving the “Foundations” class to the 5:00pm time slot on Tuesdays and Thursdays effective immediately. Our 5 o’clock class has been very inconsistent at this hour on these days and it will hopefully spread out our 6pm and 7pm classes to better accommodate our current members.

THIS WEEKS WORKOUTS:

MONDAY
Closed

TUESDAY
Stamina

“IWT Style”

3 Rounds:
15 Ring Rows
400m Run

3 min Rest

3 Rounds:
30 DB Walking Lunges(35/25 each arm)
300m Row

3 min Rest

50 Burpee pushup 2 standup(no jump,no clap)(1.5/1 each arm)

WEDNESDAY
Strength.Speed.Stamina

10 Rounds:
5 Deadlifts(225/155)
7 Box Jumps
10 Pushups

THURSDAY
Speed

“Death by 10 meters”
min 1 10m
min 2 20m
min 3 30m…
continue like this until you can no longer complete the # of meters in the alloted time frame.

FRIDAY
Stamina.Strength

5 Rounds:
15 Pullups
25 KB Swings
50 Double Unders

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am FREE INTRO WORKOUT

SUNDAY
Open Gym 11am-1pm

TIME FOR A CHANGE

Change Your Habits and Change Your Life – 2012 Nutrition Challenge

This challenge is guaranteed to provide results.  It was developed to guide you to new habits that will change your life.  This is an individual challenge because it is up to you to make the change in your lifestyle.  It is up to you to challenge yourself to make these changes.  We have offered a grand first prize because we know this will be difficult, but we know it can be done and when it is done right you will get results.

Nutrition:  You will receive 1 point for each day you eat within the parameters of the approved foods list.  You will lose 1 point for EACH cheat meal, do not eat cheat meals.  The first 28 days is strict without a cheat window.  The last 28 days you may have 1 – 4hour cheat window per week.

2012 Nutrition Challenge approved foods list.

Workouts:  You will receive 1 point for each workout during the week.  You must complete at least three workouts in the box to receive these points.  You can earn a maximum of 5 points during the week for your workouts.  The other two workouts can be done outside the box for example a run or yoga class will count as a workout.

Rest and Recovery:  You will receive 2 points for taking a rest day during the week.  We think rest days are that important they deserve 2 points.    

Journal:  You must keep track of all your meals, workouts and rest days in the journals provided.  A journal must be turned in no later than Tuesday of the following week at 8pm.  You will lose a point off of your grand total at the end of the challenge for late journals.

Challenge_Log2012

Points Summary:  You can earn a maximum of 14 points per week.

• 7 points for nutrition
• 5 points for workouts
• 2 points for a rest day

Before and After Pictures:  You must take a before picture (men without shirts and women with sports bra) on the first day of the challenge and an after picture on the last day of the challenge.  You can submit both pictures along with a testimonial at the end of the challenge.  You must turn these three things in to win.  We will use these pictures and testimonial to choose the winner in case of a tie.

Entry Fee:  You must turn in your $25 entry fee by the first week of the challenge. 

THIS WEEKS WORKOUTS:

TUESDAY
Speed

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

WEDNESDAY
Strength.Speed.Stamina

5 Rounds:
9 Thrusters(115/80)
15 Burpee Box Jumps(24/20)

THURSDAY
Strength

“Deadlift Super Sets”

4 Deadlifts with Max DH Pull ups
4 Deadlifts with Max Ring Dips
4 Deadlifts with Max Ring Rows
4 Deadlifts with Max HSPU
4 Deadlifts with Max DH Pull ups
4 Deadlifts with Max Ring Dips
4 Deadlifts with Max Ring Rows
4 Deadlifts with Max HSPU

-Deadlift weight should be about 85% of your 1 rep Max
-Full recovery b/t sets

FRIDAY
Speed.Stamina

“Running Cindy”
AMRAP in 20mins:
100m Run
5 Pullups
10 Pushups
15 Squats

SATURDAY
8:30am Team WOD
9:30am Team WOD
10:30am INTRO WOD

Nutrition seems to be the last thing on all our minds when it comes to the holiday season.  We are so close, just two weeks to the end of this crazy time.  I have read so many blogs lately about how to handle the holiday season, “10 steps to staying on track during the holidays” or “Keep your eyes on the prize, stay healthy for the holidays”.

 First let me say, ten steps are way too many for me to take right now.  Don’t get me wrong, I will keep my eye on the prize, but I will let up on the reins a bit.  There are only two things to think about here, exercise and eating.  It is that simple and  I have made a simple pact with myself.

• Exercise – I will keep my training up by making it to the gym during the next two weeks.  If I can’t make it to the gym, I will do a travel workout or something I can do at home.  I did the deck of cards workout the other day with my kids and they really kept me going (great set of little trainers on my hands).  Just because my nutrition is not on point right now, does not mean I will wait until January to pick everything back up.

•  Eating – I do eat a Paleo/Primal lifestyle and on occasion I may stray a bit.  It really has become a way of life for me.  I also know that salty, sweet or cheesy things taste delicious!  There is a reason why people can’t say no.  I find the more I do deny myself the taste of  these ”treats” on certain occasions, the more I will over eat them and become a whole different person (almost wild animal like, maybe out for the kill).  I plan on…having a plan.  Easy enough, right?  When I have parties to go to, or I am going to someones house for dinner and there will be less than Paleo food there, I plan on allowing myself a bit of indulgence.  I will not go “wild animal” like but allow myself the taste and also the repercussions from that food choice.    

 Just MAINTAIN, that is all I really need to do right now.

Because why, you ask????

 A nutrition challenge is right around the corner for me to make huge gains, that is why.

 Yes, I said it!  We are going to have a nutrition challenge starting January 2, 2012.

 Challenge: 1. a demanding or stimulating situation / 2. a call to engage in a contest

You have two weeks to MAINTAIN your exercise and eating habits and then you can take part in a nutrition challenge that will change your life.  Here is a short break down of the rules.

Change Your Habits and Change Your Life

56 days to a New Life

CroS3fit 2012 Nutrition Challenge

January 2, 2012 through February 26, 2012

Nutrition

• Clean Start – first 28 days strict Paleo – no questions
• You will eat REAL FOOD
• You will not eat SUGAR, GRAINS, LEGUMES, DAIRY,  PROCESSED FOOD or ALCOHOL
• Half Way – last 28 days you may have 1 – 4hour cheat window a week.
• A detailed list of rules will be available on next week’s blog.  This will contain an approved foods list.

Exercise/Rest

• You must workout at CrosS3fit at least 3 times per week
• You must take a least 1 rest day per week
• A point scale will be in the list of rules on next week’s blog.

Journaling

• You must journal all food, exercise and rest.
• You must turn that journal in every Monday.
• A journal will be provided in the list of rules on next week’s blog.

 Before and After Pictures/Success Story

• You must take before pictures.
• You must take after pictures.
• You must complete a success story and turn all three in at the end of the challenge.
• This will determine the winner in the case of a tie.

Rules

• $25 buy in fee
• Completion of set nutrition, exercise and rest goals.
• Completion of before and after pictures along with a written success story.
• Winner takes all!
• Grand Prize – A free membership for the remainder of 2012.

Join Today

 Change your Life!