2014-10-25

October 24th, 2014
by:

FTX CrossFit

Today the 8am and 10am classes will be geared towards beginners while the 9am and 11am classes will be geared towards those that already have some experience with the Snatch Olympic lift.

Weightlifting

Overhead Squat (5 Rounds of :30 work & 1:30 rest at 75%)

Snatch (5-5-5-5-5)

SquatSnatch

2014-10-24

October 23rd, 2014
by:

FTX CrossFit

Weightlifting

Close-grip bench press (5 rounds of :30 of work & 1:30 rest @ 70%)

Metcon (Time)

For time perform the following:

  • 40 Double-unders
  • 35 Sit-ups
  • 30 Burpees
  • 25 Deadlifts 135/95#
  • 20 Thrusters 95/65#
  • 15 Indian sit-ups
  • 5 Wall Walks
  • 1 Rope climb 15′

Time cap of 20:00. If you don’t finish in under 20:00, then add 1 sec for every rep not completed in the 20:00 time. For example: If after 20:00 you managed to get all the way through to 5 Indian sit-ups, then your time will be 20:16.
Blue = Rx
Green = Mod. as needed.

2014-10-23

October 22nd, 2014
by:

FTX CrossFit

Weightlifting

Good Mornings (10-10-10)

Metcon

Rest 4:00 between AMRAPS

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

  • 10 Scotty Bobs 1ct 45#/30#
  • 15 K2E
  • 10 Weighted Step-ups 45/30# DBs

Blue = Rx
Green = Scotty Bobs 1ct 30/20#, Step-ps 30/20# DBs

6:00 AMRAP

  • 20 Med. Ball Sit-ups 20/14#
  • 20 KBS 55/35#
  • 20 MBSC 20/14#

Blue = Rx
Green = KBS 35/20#

FTXCaliberChipperJessica

2014-10-22

October 21st, 2014
by:

FTX CrossFit

Metcon (AMRAP – Reps)

3x 10:00 AMRAP

500m row and 50 double-unders (200 singles) buy-in each AMRAP

  • 20 Sit-ups
  • 20 HR Push-ups
  • 20 Box Jumps 20″/16″
  • 20 Slam Balls 30#/20#
  • 20 Mountain Climbers 2ct

For larger classes there will be up to 3 heats.

TiredFlores

2014-10-21

October 20th, 2014
by:

FTX CrossFit

Weightlifting

Push Press (5 rounds of :30 work & 1:30 rest @ 80%)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Green = Rx
Mod. Green = Modify movements as needed.

PowerPUMiles2

2014-10-20

October 19th, 2014
by:

FTX CrossFit – CrossFit

Wodify tip of the week – There’s a feature where you can leave us anonymous feedback. We very much appreciate your input.

Warm-up

FTX SUPER Warm-up (No Measure)

Stage 1 -

10 Monster Walks, 4 directions

10/10 KB Floor Presses

:30/side KB Shoulder Capsule Mobility

:30/side KB Arm Bar

Stage 2 -

3x Building an OHS (Go Slow!)

8-10 Reps of In-line PVC Lunges

Switch Hands, Repeat.

3x Hollow + Arches, :05+ holds

5/5 Pistol Squats, or progressions

Stage 3 -

Do 5-8 Reps of each movement in Today’s WOD.

Weightlifting

Front Squat (5 rounds of :30 of work and 1:30 of rest @ 80%)

Metcon (Time)


Metcon

7 Rounds of:

40m Lunges

10 pull-ups

10 KB SDHP 70/55#

Week of October 20 through 25

October 19th, 2014
by:

Announcements

Wodify
We are continuing the implementation of Wodify. Hopefully everyone is getting familiarized and enjoying all the new features. Please make sure that you all have:

  1. Logged in and verified all your personal information.
  2. Added your payment information. (This needs to be done by everyone, even if we had your information on the old system. We could not transfer encrypted information from the old system to Wodify.)
  3. Electronically signed the membership contract and waiver.

Everyone that does this by this Saturday, 10/25, will get their name put in for a raffle of CrossFit-Reebok Nano 4.0 shoes and other goodies.

Shirts, Hoodies and Skull-caps

This week we will be announcing our FTX CrossFit Fall Athletic Apparrel. Thanks to Box Rat for the great designs. Be on the lookout for our release this Wednesday and the opening of pre-orders.

SMR Class December 6-7

All participants receive 8 hours of hands-on instruction per day in the Alexander Method of SMR, digital & printed copies of the Level 1 or Level 2 RumbleRoller Certification manual (Written instructions with full-color pictures and anatomical illustrations in a 102-page or 300-page workbook), and a Beastie ball and base from RumbleRoller.

For more information go here.

SMR

Weekly WOD Summary

The following is a summary of this weeks training program. We announce this a week at a time to better help you coordiante your training at FTX CrossFit with any other sports/activities you are involved with.

  • Mon – Front Squat – Med. length Metcon w/ emphasis on legs and pull-ups
  • Tue – Push-press – 20:00 AMRAP “Cindy” – Yes, this will mean pull-ups 2 days in a row, but we won’t have any the rest of the week.
  • Wed – No strength – Long endurance WOD involving rowing
  • Thu – Good mornings –  2 Short AMRAPs focusing on posterior chain and core
  • Fri – Close-grip bench press – Chipper WOD
  • Sat – OHS – Work on OLY Snatch lift. 8am & 10am will be for beginners and 9am & 11am for more advanced.

2014-10-18

October 17th, 2014
by:

FTX CrossFit – CrossFit

Warm-up

FTX Running Warm-up (No Measure)

Stage 1 – 10 each of:

Hops – Up/down, front-back, side-side and v.

Jumping Jacks, burpees, push-ups, sit-ups and indian sit-ups.

Stage 2 – 4x 50m run (Start slow and progress to running as fast as possible)

Stage 3 – 10 each of:

Forward-step toe-touch, cross-body wood-chops, leg swings (front-back and side-side), and scorpions.

Weightlifting

Shoulder Press (5 Rounds of :30 work and 1:30 rest at 75%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
(10:00 Time cap)

2014-10-17

October 16th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Deadlift (5 Rounds of :30 work and 1:30 rest at 75%)

Metcon

Rest 5 minutes between AMRAPs. Each AMRAP is scored separately. Choose which one you’ll do first/second.

(AMRAP – Rounds and Reps)

5:00 AMRAP

  • 10 HSPU
  • 15 KBS 55/35#
  • 20 Double-unders or 100 Singles

Black = Rx+ – KBS @ 70/55#
Blue = Rx
Green = Mod. HSPU (Ground) and KBS @ 35/20#

(AMRAP – Rounds and Reps)

5:00 AMRAP

  • 10 OTB Burpees
  • 15 Hang cleans 95/65#
  • 20 Double-unders or 100 singles

Black = Rx+ – Cleans @ 135/95#
Blue = Rx
Green = Hang cleans @ 65/35# or MBSC @ 30/20#

2014-10-16

October 15th, 2014
by:

FTX CrossFit – CrossFit

Note about reserving our Intro and Specialty Classes: For AM classes reservations will close at 7:30pm the night prior. For PM classes reservations will close at 11:30am that day. For either case, in the event that no reservations have been made for a class when the reservation time closes the class will be cancelled.

Metcon (AMRAP – Reps)

3x 10:00 AMRAP
With each 10:00 AMRAP being done back-to-back with no rest in between and consisting of the following:

1 mile run buy-in

  • 20 HR Push-ups
  • 20 Sit-ups
  • 20 Lunges
  • 20 Over-the-plates jumps
  • 20 Burpees

Blue = Rx+ (Run is performed carrying a slam ball 20#/10#)
Green = Rx
Green modified = Adjust run distance as needed. (If it takes you longer than 8:30 to run a mile, then adjust distance so you’ll finish running in about 7-8 minutes max.)

Score = Total # of reps performed of the 5 listed exercises.

2014-10-15

October 14th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Clean (5 rounds of :30 work and 1:30 rest @ 75%)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

  • 150m Run
  • 15 Pull-ups
  • 15 T2B

Black = Rx+ w/ C2B in lieu of pull-ups
Blue = Rx
Green = Ring rows and leg lifts in lieu of pull-ups and T2B respectively.

2014-10-14

October 13th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Back Squat (5 Rounds of :30 work and 1:30 rest @ 75%)

Metcon (AMRAP – Reps)

FGB Style – 3 rounds of 5 min. each w/ 1 minute rest between rounds.

  • Wallball 20/14# @ 10′/9‘ – 14/10# @ 10′/8′
  • Burpees
  • Slamball 30/20#20/10#
  • Russian Twists 2ct. 25#/15#15/10#
  • Med. Ball Sit-ups 20#/14#14/10#

2014-10-13

October 12th, 2014
by:

FTX CrossFit – CrossFit

Please make sure you’ve entered your payment information in Wodify. Everyone has to do this even if you’ve provided the information previously under our old system.

Weightlifting

Bench Press (5 rounds of :30s work and 1:30 rest @ 75%)

Metcon (Time)

5 Rounds for time:

  • 13 DB Strict Press
  • 13 Dips
  • 13 Box Jumps

Black/Rx+ – 45/30# – Ring Dips – 30″/24″
Blue/Rx – 30/20# – Ring Dips – 24″/20″
Green – 20/12# – Box Dips – 20″/16″

Week of October 12th through 20th

October 12th, 2014
by:

Announcements

Social and inter-box competition

This Saturday we are having the Oktoberfest Meet and Compete at CrossFit Caliber.

When: 9:00am-12:30pm with food and social time after.
Where: CrossFit Caliber at 1092 Frances Dr, Streamwood, IL 60107

For those that want to go together meet at FTX at 8:30am. 

Wodify

Hopefully everyone is enjoying the new system and getting familiarized. Please ensure that you’ve logged on the system and have verified your information, entered your payment information and signed the membership contract and waiver. Everyone needs to do is in Wodify regardless of whatever payment information you’ve provided in the past. None of that information transferred from the old system to Wodify.

This next week we will be implementing the class reservation system:

Though class reservations will not be mandatory per se, there will be class limits. Class limits will be somewhat WOD dependent and therefore change. You’ll be able to see the class size limit for each class in the class reservation system. At this time given current attendance levels, we don’t anticipate issues with class availability – even at the last minute. So you can still show up without having made a reservation. But we do recommend people to use the reservation system to guarantee a spot, since if for some reason we do have a very large class those with a reservation will be given priority. The class reservation system also has several additional benefits:

  • Ensures no one class is too crowded. Class size can also be a safety issue given equipment needs of some WODs.
  • Allows people to seek out classes with their preferred level of attendance. Some people like a less crowded class versus others want a more lively environment.
  • Allows you to see who else will be coming to a particular class. It also allows trainers to see who is coming, and this is especially helpful to allow us to be better prepared for those members that need modifications.
  • Helps us to better staff our classes and make sure there is a good trainer to member ratio.

 A few other things to keep in mind when using our class reservation system:

  • Regular Classes – Reservations for regular classes will open a week prior and close right when a class is scheduled to start.
  • Specialty Classes - The reservation system will be mandatory for our specialty classes. Class size limits will be much smaller for our specialty classes. In the case of specialty classes reservations will open a week prior, but will close 12 hours prior to the class. If there are no sign-ups for a specialty class when reservations close 12 hours prior, then that class will be cancelled.
  • Intro Classes – The reservation system will also become mandatory for our Intro classes. Again, the Intro classes will have smaller class size limits. They also will open a week in advance, but will close 2 hours prior to the class. Again, if there are no sign-ups for an Intro class when registrations closes 2 hours prior to the class, the Intro class will be cancelled.
  • No-shows – A no-show with our classes will not be penalized at this time, but please be courteous to other members and our trainers and cancel your reservation if you are not going to be able to make it.

For those interested in also tracking nutrition, Wodify has a journal feature that allows you to keep track of your diet, water intake and sleep habits throughout the day. Furthermore, you can ask a trainer to grade your progress and make comments.

It is our hope you all are as excited about all this new system can do as we are! If you have any questions, please don’t hesitate to ask.

Weekly WOD overview

For the past year we have been announcing WODs a week in advance. The primary reason for this was to allow people to better plan their strength training and coordinate their overall training given other sports and activities. Given the posting system of Wodify, we will not be announcing WODs a week in advance. WODs will post at 5pm the day prior. We will however post a weekly overview on Sundays at 3pm. We will continue to use this overview to make our weekly announcements. This overview will show which strength movements will be featured each day that week, and we will also post a brief overview of the planned WODs. In the case of benchmark WODs their names will be listed. We hope this new format will still meet everyone’s needs. Feedback is much appreciated.

Monday, October 13th – Strength = Bench Press / WOD = Med. length Metcon w/ heavy emphasis on shoulders

Tuesday, October 14th – Strength = Back Squat / WOD = FGB style

Wednesday, October 15th – Strength = Cleans / WOD = AMRAP w/ focus on core and pull-ups

Thursday, October 16th – Strength = None / WOD = Long endurance

Friday, October 17th - Strength = Deadlift / WOD = 2 short AMRAPs w/ focus on posterior chain

Saturday, October 18th – Strength = Strict Press / WOD = Karen
We’ll only be open from 8:00am-10:00am. This is so that we can have the greatest possible participation at the Oktoberfest Meet & Compete at CrossFit Caliber.

2014-10-11

October 10th, 2014
by:

 

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 - 10 Reps of:

  • Neck Movements
  • Shoulder Shrugs
  • Arm circles (Big to Small and Back)
  • High Knees
  • Butt kicks
  • Over-the-Fence
  • Ankle Rockers w/ Wrist Rotation
  • Alt. Arm Swings
  • Alt. Chest Hugs
  • Torso Twist w/ a Slap

Stage 2 - 2:00 of: Running, Rowing or Jump rope
5 Reps of: Push-ups Squats Indian Sit-ups Pull-ups Dips Tuck Jumps

Stage 3 - 10 Reps of:

  • Forward Step Toe-Touch
  • Cross-body Woodchops
  • Leg Swings
  • 6 each of Alt. Scorpions / Alt. Iron Cross

Metcon

FTX O’Course (Time)

Indoor portion:

  • Sled Drag 100m w/ 90lbs men and 60lbs women
  • 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  • 20 Burpees
  • 30 Situps
  • 10 Ring Dips (10 box dips )
  • Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  • Go under Chicken Wire Obstacle
  • Cross Monkey Bars (15 Pull-ups)
  • Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  • 200m run*
  • Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  • 200m run*
  • Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  • 200m run*
  • High bar obstacle up and over / High bar obstacle just grab high bar
  • 200m run*
  • Body hurdles obstacle
  • 200m run*
  • The Pit obstacle (Go up one side and slide back down)
  • 200m run*
  • Tube Obstacle
  • 200m run*
  • Tire flip 10x
  • 200m run*
  • Tire obstacle
  • 200m run*
  • Balance beam obstacle
  • 200m run*
  • 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  • 60#/40# Bag / 40#/20# Bag
  • Tire
  • 45#/30# DBs/ 35#/20# KBs
  • Wood Palette / Chair
  • Tub of water

In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.

2014-10-10

October 9th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Shoulder Press (5-5-5-5+ (70% – 75% – 80% – 85%)

Metcon

Elizabeth (Time)

21-15-9 of:

  • Clean, 135# / 95#
  • Ring Dips

Black = Rx – w/ Squat clean
Blue = 95/65#
Green = 65/35#

2014-10-09

October 8th, 2014
by:

 

FTX CrossFit – CrossFit

Warm-up

FTX Basic Warm-up (No Measure)

  • 10 each of Neck rotations and shoulder rolls
  • Ankle rockers w/ wrist rotation
  • 10 each of Over-the-fence, knee raises and butt kickers
  • 10 each of alt. arm swings, alt. hugs and shoulder rotations
  • 2 minutes of running, rowing, jump rope, etc.
  • 5 of each push-ups, squats, indian sit-ups, pull-ups and dips
  • 10 each of forward step toe-touch, cross-body woodchops, and leg swings.
  • 6 each of alt. scorpions and alt. iron cross.

Weightlifting

Deadlift (5-5-5-5+ (70% – 75% – 80% – 85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

  • 15 KBS 70/55# – 55/35# – 35#/20#
  • 15 Indian sit-ups – Sit-ups
  • 15 KB SDHP 70/55# – 55/35# – 35#/20#
  • 15 Burpees

Cool-down

FTX Cool-down (No Measure)

  • Active recovery
  • SMR (Maintenance)
  • Circulation
  • Static Stretch

2014-10-08

October 7th, 2014
by:

FTX CrossFit – CrossFit

FTX Basic Warm-up (No Measure)

  • 10 each of Neck rotations and shoulder rolls
  • Ankle rockers w/ wrist rotation
  • 10 each of Over-the-fence, knee raises and butt kickers
  • 10 each of alt. arm swings, alt. hugs and shoulder rotations
  • 2 minutes of running, rowing, jump rope, etc.
  • 5 of each push-ups, squats, indian sit-ups, pull-ups and dips
  • 10 each of forward step toe-touch, cross-body woodchops, and leg swings.
  • 6 each of alt. scorpions and alt. iron cross.

Weightlifting

Back Squat (5-5-5-5+ (70% – 75% – 80% – 85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

  • 20 Box Jumps, 24/20″
  • Lateral Wall Walk Traverse, 10′
  • Bear Crawl, 12m
  • Monkey Bars, 1x

Blue – Rx
Green – 20/16″ – Sideways Crab Walk – 15 Kipp movements (in lieu of Monkey Bars)

Cool-down

FTX Cool-down (No Measure)

  • Active recovery
  • SMR (Maintenance)
  • Circulation
  • Static Stretch

2014-10-07

October 6th, 2014
by:

FTX CrossFit – CrossFit

Warm-up

FTX Warm-up 2 (No Measure)

Stage 1 -

  • Neck rotations
  • Arm rotations
  • Egyptian
  • Active pigeon
  • Ankle rockers
  • Knee rotations

Stage 2 – 3 Rounds of:

  • 5 Burpees
  • Speed Ladder
  • 5 Bounding Hops

Stage 3 – 10 reps of each:

  • Forward step toe touches
  • Crossbody woodchops
  • Leg Swings (F-B & S2S)
  • Lizard stretch
  • PVC up and overs

Weightlifting

Bench Press (5-5-5-5+ (70% – 75% – 85% – 85%))

Metcon

Baseline (Time)

  • 500m Row
  • 40 Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

Green – Do 1-2x w/ 5:00 rest between
Blue – Do 2x w/ 4:00 rest between
Black – Do 3x w/ 3:00 rest between
Record best time.

Cool-down

FTX Cool-down (No Measure)

  • Active recovery
  • SMR (Maintenance)
  • Circulation
  • Static Stretch

2014-1006

October 5th, 2014
by:

FTX CrossFit – CrossFit

Just have to start Wodify with Fran!
In lieu of strength today, we will give everyone extra time to familiarize themselves with Wodify.

Warm-up

FTX Basic Warm-up (No Measure)

  • 10 each of Neck rotations and shoulder rolls
  • Ankle rockers w/ wrist rotation
  • 10 each of Over-the-fence, knee raises and butt kickers
  • 10 each of alt. arm swings, alt. hugs and shoulder rotations
  • 2 minutes of running, rowing, jump rope, etc.
  • 5 of each push-ups, squats, indian sit-ups, pull-ups and dips
  • 10 each of forward step toe-touch, cross-body woodchops, and leg swings.
  • 6 each of alt. scorpions and alt. iron cross.

Metcon

Fran (Time)
21-15-9

  • Thrusters, 95# / 65#
  • Pull-ups

Blue – rx
Green – 65# / 35#

2014-1004

October 3rd, 2014
by:


FTX CrossFit – CrossFit

Warm-up

FTX Basic Warm-up (No Measure)

10 each of Neck rotations and shoulder rolls

Ankle rockers w/ wrist rotation

10 each of Over-the-fence, knee raises and butt kickers

10 each of alt. arm swings, alt. hugs and shoulder rotations

2 minutes of running, rowing, jump rope, etc.

5 of each push-ups, squats, indian sit-ups, pull-ups and dips

10 each of forward step toe-touch, cross-body woodchops, and leg swings.

6 each of alt. scorpions and alt. iron cross.

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Black – Rx

Blue – D/L 185# – KBS 55# – OHS 95# – Pull-ups – Box Jump 20″ – DB Squat Clean 30#

Cool-down

FTX Cool-down (No Measure)

Active recovery

SMR (Maintenance)

Circulation

Static Stretch

Week of September 29 through October 4

September 28th, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.


Monday, September 29

Strength - Deadlift: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing - This week is CHIPPER WEEK! This first Chipper hits a lot of high level skill movements/lifts. Catch your breath a little more than regular and ensure your starting positions each time you pick up the barbell. The volume is low, but almost all the exercises are very difficult.

WOD
Skill Chipper, For Time (20:00 Time Cap)

  • 3 Legless Rope ClimbsRope ClimbsGround to Standing (G2S)
  • 6 M/UC2BP/U
  • 9 Deficit HSPUHSPUMod HSPU
  • 12 Cleans, 155/105#115/75#75/45#
  • 15 Thrusters, 155/105#115/75#75/45#
  • 18 Snatches, 125/85#95/65#75/45#
  • 21 OHS, 125/85#95/65#75/45#
  • 24  Rope T2BT2BHanging Leg Raise
  • 27 Wall Balls, 30/20# @ 10/9′20/14# @ 10/9’14/10# @ 10/8
  • 30 D/U (ALL LEVELS)

Tuesday, September 30

Strength - Strict Press: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing – You are going to repeat the chipper today. The idea is to go as fast as possible each time. There is a 5:00 rest in between that should allow for a decent amount of recovery. Not that a sprint is going to be maintainable through the whole chipper each time, but a higher than regular pace should be the goal.

WOD
Speed Chipper for time (20:00 time cap for doing it 2x incl. rest)

  • 10 Burpees
  • 10 Tuck Jumps (Knees to hip height)
  • 10 Burpees
  • 10 T2BLeg Raises
  • 10 Burpees
  • 10 Box Jumps 24/20” - 20/16”
  • 10 Burpees
  • 10 Pull-ups - Mod. Pull-ups
  • 10 Burpees
  • 10 Wall Balls, 20/14# @ 10/9’14/10# @ 10/8’

5:00 rest

Wednesday, October 1

Strength – Ring Push-ups or Push-ups: Warm-up then 5 rounds of AMRAP in :15 with 1:00 rest after each round.

Briefing – On today’s chipper,  your ability to do the G2O exercise in relation to your Bodyweight (BW) % will dictate the color you do for the rest of the WOD. This is a classic style, long list of movements chipper. The volume is very high today. It starts with hard reps when the numbers are lower and finishes with easier movements on the high rep counts.

WOD
Endurance Chipper For Time (30:00 Cap)

  • 10 G2O @ 75%50%25% of BW
  • 20 KBS, 70/55#55/35#35/20#
  • 30 Goblet Squats, 70/55#55/35#35/20#
  • 40 Burpees
  • 50 OH Plate Lunges, 1 ct., 45# / 25# / 15# plates
  • 60 D/U150 Singles
  • 70 Mt. Climbers, 2ct. – 1 ct.
  • 80 JJ
  • 90 Stair steps (only count going up)
  • 100 Cal. Row

Thursday, October 2

Strength – Front Squat: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing - There is a very big difference between color groups today.  Be mindful that you can handle all the movements if you are trying to go blue or black. Stick to the color of your weakest movement.

WOD
20:00 Time Cap

  • 30 Wall Balls, 30/20# @ 10′/9′ – 20/14# @ 10/9’14/10# @ 10/8’
  • 30 Burpee pull-upsBurpees to 6″ targetBurpees
  • 30 Box Jumps, 30/24”24/20”20/16”
  • 30 KBS, 70/55#55/35#35/20#
  • 30 Clapping Push-upsH-R Push-upsMod Push-ups
  • 30 C2BPull-upsMod Pull-ups
  • 30 Alt. Pistol Squats – Prisoner Squats - Squats

Friday, October 3

Strength - TGU ladder

Briefing - A hard style of WOD. We start with a couple rounds of burnout and THEN do the full chipper. Deduct :03 from your final time of the full chipper for every rep you do during the 2 AMRAPs.

WOD

  • 1 Rope Climb3 G2S
  • 10 Snatches, 95/65#65/35#
  • 100 D/U200 Singles
  • 10 Burpees
  • 1 Rope Climb3 G2S
  • 10 Thrusters, 95/65# - 65/35#
  • 100 Core superset, 25 each of: T2B, KTE, Sit-up, Leg Raise
    (Blue do all 4 movements, Green do S/U and leg raises, 2x)
  • 10 Burpees
  • 1 Rope Climb3 G2S

WOD Sequence times:
2:00 on/2:00 off – AMRAP
4:00 on/4:00 off - AMRAP
Full Chipper – For Time

Final Score = Chipper Time – (AMRAP  Reps x 3)

Saturday, October 4

Strength - None

Briefing -  One of the few benchmark chipper WODs. We did this back in July. Check your results to compare. This will be a long WOD with (7) ¼ mile runs and 140 difficult reps. Careful with your choice of Deadlift weight, make sure you are not rushing the reps just because it is the first movement. With all the running and several of today’s reps you will want to mind your lower back and SMR when the WOD is over.

WOD

“Lumberjack 20″
(Start in heats 2:00 apart)
For time complete the following chipper: (Time cap of 25 minutes)

  • 20 Deadlifts, 275/185#185/115#115/75#
  • Run 400m
  • 20 KB swings, 70/55#55/35#35/20#
  • Run 400m
  • 20 Overhead Squats, 115/75#95/65#45/35#
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 C2B – PullupsMod P/U
  • Run 400m
  • 20 Box jumps, 24/20″20/16”
  • Run 400m
  • 20 DB Squat Cleans, 45/30s30s/20s20s/12s
  • Run 400m

lumberjack-20

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Week of September 22 through 27

September 21st, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Strength Work This Week
This week we are working on building up to 1RMs (1 Rep Maximums). Do NOT do this if you haven’t been lifting consistently (3x+ per week) for the last 4 weeks. 1RMs should only be attempted by those that have been slowly working up to it and are familiar with the proper execution of the exercise in question. Doing otherwise is a recipe for injury. Those that are not ready for a 1RM should do 3-5 sets of 5-8 reps each. Making each progressive set a little heavier. The last two sets should be hard to get 5-6 reps.


Monday, September 22

Strength - Back Squat build to 1RM

Briefing - Lots of full body movements, which will require a lot of stamina and endurance. All energy systems will be hit by this WOD if you can keep moving at a consistent pace. The weights are NOT meant to be heavy but manageable for high volume.

WOD
Dual AMRAP, East + West
10:00 AMRAP

  • 7 T2B - Leg Lifts
  • 9 Burpees
  • 11 Pull-upsRing Rows
  • 13 Wall Balls 20/14 @ 10’/9’14/10# @10’/8’

Rest 5:00
10:00 AMRAP

  • 7 Cleans, 115/75#75/45#
  • 9 Russian KBS 55/35#35/20#
  • 11 S2O 115/75#75/45#
  • 13 KB SDHP 55/35#35/20#

Tuesday, September 23

Strength - Strict Press build to 1RM

Briefing – Tabatas are designed for power-Endurance and this one is no exception.

WOD
Tabata 20:10 Split for 8 rounds on each movement

  • Lateral Shuttle Runs
  • Clapper Push-upsH.R. Push-ups
  • Over-the-Box JumpBox Jump 16/12”
  • OH Throws (SB) 20/10#

Wednesday, September 24

Strength - Turkish-Get-up Ladder, KB to BB

Briefing – The Focus is the KBS, which will require very good form and a strong hip movement, something to manage even when tired. This is a necessity for CrossFitters who must often be able to utilize full body power even when tired. This is especially true with the OLY lifts.

WOD
4 Rounds for Time: (20:00 Time Cap)

  • 50 D/U100 Singles
  • 30 KBS 70/55#55/35#35/20#

JessicaBOTRkbsBW

Thursday, September 25

Strength – Deadlift to 1RM

Briefing - The Volume is low on these hard movements, so focus on the form and try to avoid failed reps.

WOD
For Time, 10-8-6-4-2 of: (20:00 time cap)

  • M/U – C2B Pull-upsPull-ups
  • Deficit HSPUHSPUMod. HSPU
  • Alt. Pistol Squats w/ 45/20# – Alt. Pistol SquatsPrisoner Squats (1.5 squats)

Friday, September 26

Strength - Bench – Build to 1RM

Briefing - Make sure you have your weights picked out for each movement. Only 1 Barbell per athlete is allowed, switch out your own weights. Remember to plan in the provided rest times when picking your weights. Also, the rest times are part of your final time, do NOT subtract them out in the end. The row times are target times which you must meet or beat.

WOD
“Do the Math” (30:00 Time Cap)

  • Row 500m** - 1:40/1:50 – 1:50/2:002:00/2:15
  • Rest 2:00
  • 3000#s - 2000#s1000#s G2O*
  • Rest 2:00
  • 3000#s - 2000#s1000#s Squatted*
  • Rest 2:00
  • 3000#s - 2000#s1000#s Strict Pressed*
  • Rest 2:00
  • Row 500m** - 1:40/1:50 – 1:50/2:002:00/2:15

*Pick whatever weight you want to use for that movement. The weight listed is the total number of lbs. that must be moved.

**ADD 1:00 to your final time for each time you missed the target Rowing Time.

Saturday, September 27

Strength - None

Briefing -  If you’ve never done the obstacle course, please keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

WOD
Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion.

Indoor portion:

  1. Sled Drag 100m w/ 90lbs men and 60lbs women
  2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  3. 20 Burpees
  4. 30 Situps
  5. Traverse parallel bars (10 dips )
  6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  7. Go under Chicken Wire Obstacle
  8. Cross Monkey Bars (15 Pull-ups)
  9. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.

Ocourse0814

Week of September 15 through 20

September 14th, 2014
by:

Announcements

Saturday – Best of the Rest
This Saturday we will be open only from 8:00am-10:00am. We are doing this in order to be able to best support our members participating at CrossFit Roselle’s Best of the Rest competition. We encourage those not participating to come watch and cheer on your fellow FTX CrossFit friends. See here  for more information on the event.
The event is located at 200 N Garden Avenue Unit D, Roselle, IL 60172 and starts at 8:00am and will end around 4:00pm. Even if you can just come and cheer for some of the time it will be much appreciated by your fellow FTX CrossFit athletes.

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Tempo Training
This week involves a new concept for most of you – the use of tempo in strength training.
Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:

Front Squat x 2-3 reps @ 30X0

The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent.  If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

FTX CrossFit 3 Years Ago

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TheBeastSML


Monday, September 15

Strength - None

WOD
“Rocky VII”

40:00 AMRAP
10 Rounds of 3:00 on / 1:00 off of:

  • 25 D/U or 50 Singles
  • 20 MB Russian Twists (1-ct.)
  • 10 OH Plate Lunges 45# – 25#10#
  • 5 Strict v-grip Chin upsKipping Pull-ups - 2 hands on 1 Ring, Rows
  • 1 Staircase

Pick up where you leave off each round, track total rounds.

Tuesday, September 16

Strength - Deadlift with Tempo Work. Tempo: 4331.
Take :04 going Down, :03 Pause at the Bottom, :03 to Lift the weight Up, :01 pause at the Top. (Note: Your first rep starts with taking :03 to lift the weight up.)
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing - This will be very demanding even if the weight seems relatively light to you at first glance. Do NOT select a level that utilizes a weight more that 70% of your weakest movement’s 1RM. This will likely be your strict press. Keep good form by hinging your hip when appropriate and keeping an engaged core throughout.

FGB: One Barbell (BB) Strength-Endurance
Use same weight for all movements.
115/75#85/55#65/35#

This workout consists of three 5 minute rounds with a 1 minute rest between rounds. During each round you will cycle through the 5 exercises. You will do each exercise for 1 minute attempting to perform as many reps as possible during that time. There is no rest between exercises, only between rounds.
Each round consists of the following 5 exercises:

  • Bent-over Row
  • Back Squat
  • Strict Press
  • Lunges, BB on Back
  • BB Floor Press

Wednesday, September 17

Strength - Back Squat with Tempo Work. Tempo: 2222.
Simple numbers for this first one. Take :02 to go Down, :02 pause at the Bottom, :02 going Up, :02 Pause at the Top.
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – Alternate each minute between teammates. Go to the next exercise each time. It will change each round who does which exercise and with 6 rounds each person will do each movement 3x. There are some different point values so write down when you finish your 1:00 how many points you got and add you team’s score up at the end. It is fine to mix Blue and Green athletes as long as each is performing at their usual levels. Movements are a mixture of Power, Speed, Strength. There is no rest between rounds on this variation of FGB.

6 Rounds (Each round is 5 minutes) of:

  • Wall Ball 20/14# @ 10′/9′14/10# @ 10′/8′ - 1 rep = 1 pt.
  • Broad Jumps, 8′/6′ - 3pts each
    (If you don’t make the required distance in one jump, then do a burpee and jump again.)
  • 10 yd Shuttle Run – 2 pts each
  • Wall Walks = 3 pts. or Inchworms = 1 pt.
  • KB Goblet Squats 55/35#35/20# – 1 rep = 1pt.

Thursday, September 18

Strength - Strict Press with Tempo Work. Tempo: X333.
Take as fast as safely possible going Down, :03 Pause at the Bottom, :03 to go Up, :03 pause at the Top. (Note: Remember that your first rep will start w/ taking 3 sec to go up.)
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – Just keep going! Easy movements but NO rest, find a pace you can maintain.

FGB: Endurance
5 Rounds w/ no rest between exercise or rounds. Each round consists of 5 minutes. Switch exercises each minute.

  • Shuttle Runs, 10 Yards
  • Row, Calorie Count
  • Farmer Carry, Forward/Backward, 5 yards @ 30/20# KBs or DBs
  • D/U or 10 Singles
  • Bear Crawl, 10 yards

Friday, September 19

Strength - Bench Press with Tempo Work. Tempo: 5252.
Take :05 to go Down, :02 pause at the Bottom, :05 going Up, :02 Pause at the Top.
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo.Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing - As similarly done in July, focus on going at 100%, as fast as possible. Each minute your will work for :15 and then move to the next station during the next :45 as you recover. SPEED!

FGB - Speed :15 On / :45 Off

  • Bounding Hops, 1pt each hop – Watch video of these here.
    (You should cover 30 yds in 5 hops or less. If you don’t do a burpee penalty.)
  • T2BHanging Leg Raise
  • Split Box Jump 16/12” – Watch video of these here.
  • Kipping Pull-upsRing Rows
  • Hang Snatch 75/45#65/35#45/25#

Saturday, September 20

We are only open from 8am-10am today!
Come join us at CrossFit Roselle for the Best of the Rest competition. Cheer on your fellow FTX CrossFit athletes. Click here for more information.

StrengthPractice L-sits. Do 1 hold EMOTM. Go up to :10 per hold. 7 rounds.

Briefing – This one is worth recording! IF you have done it before you know it is exhausting. These are all full body movements.

WOD
FGB Benchmark
This is the original Fight Gone Bad.

As many Reps for each 1:00 of movements as possible:

Wall Ball 20/14#14/10# @ 10′/8′
Sumo deadlift high-pull 75/60#55/35#
Box jump 20/16”
Push press 75/60#55/35#
Row (calories)

Week of September 8 through 13

September 7th, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Membership Appreciation
September/October marks our 3 year anniversary. Thank you to all our members for making this possible! We will be doing several things to show our appreciation. The first thing was that our 3x per week members were upgraded to 4x per week and our 2x per week members were upgraded to 3x per week for the months of September and October. You had to be a member as of 8/31/14 to qualify. Our unlimited members will be receiving a special gift bag full of goodies starting next Saturday. (Contents vary slightly between bags, and we do have some 100% vegan bags.)

Gift


Monday, September 8

Strength - EMOTM Supersets of Deadlifts and Good Mornings for 10 minutes.
Perform the Deadlifts on the ODD rounds and Good Mornings on the EVEN rounds. Perform 5 reps every minute for each exercise.
Your Deadlifts should start @ approx. 40% of your 1RM. Move up in weight from there.
Your Good Mornings will all be done at the same weight – Male wt. range 45-95# / Female wt. range 30-65#

Build up to a challenging set of 5 reps for both the Deadlifts and the Good Mornings. In the 10 minutes you’ll be doing 5 sets of each exercise.

Remember that a proper Good Morning is driven by a strong contraction of the hamstrings and glutes. The back is straight and taut, but the driving force should come from the hamstrings and glutes.

WOD
3:00 AMRAPs (Larger classes 1/2 do one AMRAP while other 1/2 does the other)

  • 12 DB/KB S2O 45/30s35/20s30/12s
  • 6 Clapping Push-upsHR Push-upsPush-ups
  • 6 Ring DipsMod. Dips

Rest 2:00

  • 10 BB Front Squat 135/95#96/65#65-35#
  • 5 Prisoner Squats
  • 5 Straight-leg Deadlifts 135/95#96/65#65-35#
    (First do a normal deadlift, then do 5 straight-leg deadlifts.)

Rest 2:00

Repeat both AMRAPs

Tuesday, September 9

StrengthEMOTM Supersets of Bench Press and Ring Push-ups with a 1 minute rest between supersets. Perform 5 sets (minutes) of each exercise. Cycle through 5x.
Perform 5 reps every minute for Bench, 8 reps on the Rings Push-ups and 1 minute of rest.
Work-out in groups of 3. The person resting is spotting the person doing the bench press! As soon as the person benching is done, then the spotter sets up the weight for their bench press.
Your Bench should start @ 40% and go up from there.

Super sets of weighted push-ups and box dips with a 1 minute rest between supersets.
Perform 10 weighted push-ups, 10 box dips and 1 minute of rest.
Work-out in groups of 3. The person resting is placing the wt. on the back of the person doing push-ups. As soon as the person doing push-ups is done, then the person that placed the wt. is selecting the weight they’ll use for their push-ups.

WOD
5 Rounds for time of:

Buy-in: 500m Row

  • 30 D/U or 100 Singles
  • 10 OHS 115/75#  (Unbroken)95/65#65/35#

Cash-out: 400m Run

The buy-in and cash-out are part of the overall time.

Wednesday, September 10

Strength – EMOTM Supersets of Strict Press and Top-Down KB Flys for 10 minutes. (Strict presses will be performed from the ground and not off a rack.)
Perform the Strict Press on the ODD rounds and Top-Down KB Flys on the EVEN rounds. Perform 5 reps every minute for the Strict Press and 8 reps on the Flys.
Your Strict Press should start @ 40% and go up from there. Keep your Flys at the same weight. Use a wt. in the following range – 20s to 35s5s to 15s.

WOD
EMOTM perform the following.

  • 3 Power Cleans, 135/95#115/75#75/45#
  • 3 OTB Burpees

This becomes a death-by on Minute 11, i.e.
Minute 11 = 4 reps of ea.
Minute 12 = 5 reps of ea.
Minute 13 = 6 reps of ea.
and so on…

Thursday, September 11

Strength – EMOTM Supersets of Back Squats and Depth Drops. Click here to see a Depth Drop. Larger classes will have to stagger.
Perform the Back Squat on the ODD rounds and Depth Drops on the EVEN rounds. Perform 5 reps every minute for Squats and 5 reps on the Drops.
Your Squats should start @ 40% and go up from there. Keep your drops at the same height, 20”/16”
If you cannot maintain proper form through a full range of motion (from standing to below parallel on the squat), then don’t try blue today. Do green instead and really work on form and range of motion.

Box Air Squats against pole or wall. Working on proper form – back straight, chest up and wt. on heels.

WOD
You have 3:00 to complete 2 rounds of:

  • 5 Box Jumps 30/24″24/20″20/16″
  • 5 C2B Pull-upsPull-upsMod. Pull-ups

If you complete 2 full rounds then rest until the 3:00 are up and then start back up for another 3:00, but this time add 2 reps to each exercise. If you again complete 2 full rounds continue for another 3:00 and again add another 2 reps to each exercise. Continue until you fail to complete 2 rounds in a given 3:00 period.

Friday, September 12

StrengthEMOTM Supersets of Bulgarian Split Squat and Sumo Deadlift in 10 minutes. See the Bulgarian Split Squat here. Please do not use our benches for these. Use boxes.
Perform the Bulgarian Split Squat on the ODD rounds and the Sumo Deadlift on the EVEN rounds. The Split Squats should start @ 45/15# and go up by 10# every other round. Start at 135/95# on the Sumo D/L and add the weight you feel appropriate for 5 rounds.

Build up to a challenging set of 5 reps on the Sumo D/L in 5 sets

WOD
For time: (20 minute time cap)
10-9-8-7-6-5-4-3-2-1 reps of each:

  • Pull-upsMod. Pull-ups
  • Indian Sit-up / Power sit-ups
  • Snatch 75/45#65/35#

Saturday, September 13

Tag Team WOD
Pair up with someone of similar abilities on the weighted movements. Only use 1 Barbell for each team. This will be very challenging but each person is doing only roughly half so the pace should stay quick.

Tag Team “Fran from Hell”
21-15-9 reps of:

  • Thrusters 95/65# – 75/45#65/35#
  • Pull-upsMod. Pull-ups

Run 1 mile together

9-15-21 reps of:

  • Thrusters 95/65# – 75/45#65/35#
  • Pull-upsMod. Pull-ups

Then Tag Team Double Grace

60 Clean + Jerks 135/95#115/75#75/45

Thrusters

Week of September 1 through 6

August 31st, 2014
by:

Announcements

Schedule Changes
We have made some changes to our schedule. No regular classes are affected. We have changed some of the availability of our Intro classes and child care hours. We will now only have child care Monday through Friday at 10:00am-11:00am. Now that school has started, we do not currently have sufficient demand to justify additional times. If that changes, then we will most definitely look to add more child care hours.

Membership Appreciation
September/October marks our 3 year anniversary. Thank you to all our members for making this possible! We will be doing several things to show our appreciation. The first thing is that our 3x per week members will be upgraded to 4x per week and our 2x per week members will be upgraded to 3x per week for the months of September and October. You must be a member as of 8/31/14 to qualify. Our unlimited members will be receiving a special gift to be announced later this week!

Specialty Classes
Beginner Olympic Lifting Class – Friday 5:30pm-6:30pm

7Sons

Honored Prairie/ Seven Sons
Our next delivery is this Saturday, September 6th. Your last day to order is this Monday, September 1st.
Honored Prairie/Seven Sons has a completely redesigned website that is much easier to use. We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

If you have any questions please call Jennifer Schwartz at (630) 981-4965


Monday, May 26

Labor Day

We are closed today.

labor-day

Memorial Day to Labor Day Challenge

Most of our CrossFit workouts are measured in order to objectively be able to evaluate progress. This week is a repeat of the Memorial Day week at the beginning of this summer. This week will give us a chance to see how everyone has improved over the summer. In lieu of the Strength program we will be doing the various smaller benchmarks along with the primary benchmark WODs. We will make some sheets available for you all to record your results. We’ll then compare them to the ones you all filled out at the beginning of summer. If you weren’t here at the beginning of summer, then just establish these benchmarks now as we’ll reference them again sometime in the future.

For the workouts/benchmarks this week, only attempt 1RMs if you have been consistently working out 3x+/week for the last 4-6 weeks AND have done the exercise being attempted at least once per week during that time. Otherwise just work up to a heavy set of 5 reps and record that weight. Attempting 1RMs or 3RMs when you are not used to that particular exercise can cause serious injury.

Talk to your trainers about scaling these WODs as necessary. If you did these at the beginning of the summer, then do them exactly the same as back then. The idea was to get the right level of challenge so that we could get a proper comparison. If you haven’t done these, then now is the time to establish a good benchmark for future reference.

Tuesday, September 2

Benchmarks:

  1. Max # of push-ups in 2:00. Work with a partner to count (partner will be lying down in front, extend one arm where fist will be directly under partner’s sternum). Range of movement will be full extension to touching partners fist. If you come out of the push-up position, then you are done even if 2:00 aren’t over. The push-up position being only hands and toes touching ground with back straight. (Slight arching up/down will be permitted during reps to “rest”, but actual reps must be performed with the body in a straight position.) If you can only do one or two like this, then so be it. We’ll then see how many you can do at the end of the summer.
  2. Max # of burpees in 2:00 to a 6″ target above reach.

WOD
“Fran”
For time:
21-15-9 Reps

  • Thrusters 95/65#
  • Pull-ups

Wednesday, September 3

Benchmarks:

  1. Max # of sit-ups in 2:00. Work with a partner to count. These will be anchored sit-ups, i.e. partner will hold feet/ankles. Knees should be at a 90 degree angle. Hands will be crossed over chest, and hands should be on shoulders. Bottom position is where shoulder blades make full contact with ground. Top position is elbows touching knees. Throughout the entire motion your arms may not uncross and your hands may not let go of your shoulders. Glutes must maintain contact with ground the entire time (No rocking).
  2. Max jump height – From a standing position jump and touch wall as high as possible, i.e. no taking a few steps and then jumping. Score is difference between standing reach and jumping reach. Perform 3 attempts. Work with a partner to help measure.

WOD
CrossFit Total
See here for full info on CrossFit Total.

  • Back Squat
  • Strict Press
  • Deadlift

Thursday, September 4

Benchmarks:

  1. Max # of strict-pullups. From the full hang to chin over the bar w/o kipping. Once you come off the bar you are done. Try this even if you get 0 or 1. In the case of 0 we’ll note how close you get to the bar with your chin.
  2. Max Broad Jump. Warm-up then make 3 attempts. Toes need to be behind line. Distance will be measured from line to rear-most heel. Must land without falling, i.e. no hands may touch floor. Also must land without taking a step forward.

WOD
“Jackie”
Do it with a partner. One person counts while other person does it.
For time (Max. 12 minutes):

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

If you can’t do unassisted pull-ups, then just do ring rows. If you can do unassisted pull-ups, then do as many as you can in the amount of time given.
Score = Time or # of reps completed by 12:00.

rowers2

Friday, September 5

Benchmarks:

  1. 1 RM Snatch. Warm-up and then work-up to a weight where you will make 3 attempts for a 1RM.

WOD
“FTX Baseline B”
5 Rounds for time of:

  • 400m Run
  • 20 KB Swings 55/35#
  • 20 Wallballs 20/14# @ 8′/10′

Saturday, September 6

WOD
Rest in between events as needed.

  • 40 yd dash
  • Baseball Throw (3 attempts)
  • 100m sprint
  • 10# Slam Ball Shot-put Toss (3 attempts)
  • 440 sprint
  • Long jump (3 attempts)
  • Max distance handstand walk
  • Run 1 mile for time

Week of August 25 through 30

August 24th, 2014
by:

Announcements

No childcare on Monday, August 25th. Sorry!

Class Schedule Changes
The schedule will change slightly as of next week – September 2. The only changes are that we are taking off the “Intro” Classes on Monday mornings at 5:30am and Tuesday at 10:00am. This does NOT affect any of our regular classes.

Specialty Classes
Pull-up clinic on Mon. @ 5:30pm-6:30pm
Intermediate Olympic Lifting on Wed @ 4:30pm-5:30pm
Beginner Olympic Lifting on Friday @ 4:30pm-5:30pm

Kid’s Classes
Our next 8 week session starts the week of September 8-12. It ends the week of October 27-31. Cost is $110 for the first child and $55 for additional siblings. Please contact Peter at peter@ftxcrossfit.com to sign your child(ren) up.

KidsClass5

7Sons

Honored Prairie/ Seven Sons
Our next delivery is Saturday, September 6th. Your last day to order is Monday, September 1st.
Honored Prairie/Seven Sons has a completely redesigned website that is much easier to use. We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

If you have any questions please call Jennifer Schwartz at (630) 981-4965

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, August 25

StrengthGreen/Blue - Deadlift - Black = Week 1/Day 1

Briefing - An Oly strength workout with cardio interval training mixed in.

WOD
4 Rounds of:

  • 5 Squat Snatches 135/95#5 Power Snatches 95/65#5 High Pulls 65/35#
  • 20 Wall Ball 20/14# @ 10′/9′14/10# @ 10′/8′
  • 20 Wall Ball Sit-ups 20/14#14/10#
  • Rest 1 Minute

Tuesday, August 26

Strength - None

Briefing – A classic CrossFit WOD that gets the whole body.

WOD
“Filthy Fifty”
For time:

  • 50 Box jump, 24/20 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings 35#/25#
  • 50 Steps of Walking Lunges
  • 50 Knees to elbows
  • 50 Push press, 45/30 pounds
  • 50 Back/hip extensions
  • 50 Wall ball shots, 20/14 pound ball
  • 50 Burpees
  • 50 Double unders/200 Singles

Members that have been doing CrossFit for less than two weeks or 8 sessions should do no more than 30 or so reps per exercise. Do these in any order. Drop dead time is 40 minutes.

Wednesday, August 27

StrengthGreen/Blue = Bench Press / Weighted Pull-ups 5-5-5-5Practice pull-up progression  - Black = Week 1/Day 2

Briefing - A solid medium length endurance workout after push/pull strength.

WOD
For time perform the following in any order:

  • Run 1 Mile
  • Row 1500m
  • 500 D/U – 1000 Singles

Thursday, August 28

Strength (Do the strength portion after the Bear Complex) – Green/Blue = Front Squat  - Black = Week 1/Day 3 -

Briefing – This is a great strength workout that forces a solid transition from the phosphagen to the glycolisis energy systems. To maximize the best use of these systems your rest between rounds should be about twice the amount of time it took you to do 1 round of the Bear Complex.

WOD
“Bear Complex”
3 to 5 Rounds of 7 reps
1 Rep is all of the following:

  1. Hang Power Clean
  2. Front Squat
  3. Push-Press
  4. Back Squat
  5. Push-Press

1st clean maybe a Power Clean from Ground

Pick a weight where you can do all 7 reps in a given round without putting down the bar. Record time and weight for each round. It only counts if you didn’t put the weight down during the 7 reps.

Green
Same as above, but don’t keep track of time.

Just record weight. Go slow.
Use a pace and weight that is reasonable.
Ensure that your mechanics are solid.

BearGrowl

Friday, August 29

Strength (Do strength after WOD) – Green/Blue = Back squat / Weighted Ring Dips 5-5-5-5 - Practice Ring Dips w/ or w/o bands - Black = Week 1/Day 4

Briefing – Classic CrossFit Benchmark WOD.

WOD
“Diane”
For time:
21-15-9 Reps of

  • Deadlift 225/155# – 185/115#135/95#
  • HSPUProgression thereof

Saturday, August 30

StrengthNone

Briefing – Summer is coming to an end and we want to make sure we take advantage of the nicer weather while we can, and hence we’re running the O’Course again. We’ll try to get the full courset in 2-3 more times this year.

WOD
If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. Sled Drag 100m w/ 90lbs men and 60lbs women
  2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  3. 20 Burpees
  4. 30 Situps
  5. 10 Ring Dips – 10 Box Dips
  6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  7. Go under Chicken Wire Obstacle
  8. Cross Monkey Bars (15 Pull-ups)
  9. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.

Obstacles

Week of August 18 through 23

August 17th, 2014
by:

Announcements

Class Schedule Changes
We’re cancelling the Saturday 9:00am-10:00am child care due to a lack of demand. Sorry. This does NOT affect any of our other child care times during the week.

Kid’s Classes
Our next 8 week session starts the week of September 8-12. It ends the week of October 27-31. Cost is $110 for the first child and $55 for additional siblings. Please contact Peter at peter@ftxcrossfit.com to sign your child(ren) up.

KidsClass5

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Pull-up Clinic - Wednesday at 4:30pm-5:30pm.
Endurance Class – Saturday at 8:00am-9:00am.

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, August 18

StrengthGreen/Blue - Back Squats to the tune of Flower by Moby - 135/95# 115/75# 95/65# - 75/45#
Use these numbers as a guide only if you haven’t done this song before. See below for weights otherwise. 
Do not underestimate the difficulty of doing squats to the tune of this song, i.e. going down on “Sally Down” and up on “Sally Up”. Use a weight you can handle w/good form and actually keep up with the song. This is only a 3:26 long song, but…
Yes, we just did this on Friday. For those that did it on Friday or have done it before and can remember their previous effort: If you were able to keep up with the song for ALL of the squats or only missed 1 or 2, then add 10-20 lbs. this time. If you did not keep up with the song and only missed 3-5 squats, then try again. If you missed more than 5 squats, go down 10-20 lbs. We’re doing this again because doing the Sally up/down drill has a significant mental component to it. By doing it again so soon, this will give everyone a chance to push mentally and physically just a little further. Black = Week 4/Day 1

Briefing - Rationale for doing Flower today is given above. The WOD below will test your will power and endurance to go fast enough to get to the burpees.

WOD
10 2-minute rounds of:

  • 5 pull-ups10 Ring Rows
  • 10 push-ups
  • 15 squats10 Squats
  • 5 pull-ups10 Ring Rows
  • 10 push-ups
  • 15 squats10 Squats
  • Do Burpees (Hip & Chest make contact w/ ground at bottom. Hands touch overhead, body is completely vertical and feet are off the ground at the top.)

Rest 1 minute between rounds. Your score is the number of burpees done.

Tuesday, August 19

StrengthGreen/Blue = Strict Press 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weightBlack = Week 4/Day 2

Briefing – Today will really work the shoulders. The main WOD is there to develop technique and strength on the Clean & Jerk at the blue and black levels. At the green level this is a good opportunity for you to practice this Olympic lift or it’s two components. For beginners, we do suggest that you have attended one of our beginner Olympic lifting specialty classes. The idea is to get a chance to practice this lift versus learning it for the first time. This will give our trainers the opportunity to give guidance and tips to all participants versus focusing on a few individuals that have never done this lift.

WOD
For 10X every other minute on the minute perform the following:

  • 3 Clean & Jerks (Start at about 70% of 1RM and add weight until you fail to complete 3 in a minute. Then go down 10 lbs for the remainder of the time)
  • 3 Clean & Jerks (Use a weight at around 65-75% of your 1RM)
  • Practice 5 Cleans, 5 Jerks or 3 Clean & Jerks for form with light to moderate weight. Have your trainer help you decide which of the 3 options or combinations thereof to perform.

Alternate WOD for beginners that have never done the Clean & Jerk

For time do the following:

  • Row 1000m
  • Run 1000m (3 laps around the church)
  • Row 1000m
  • Run 1000m

Wednesday, August 20

StrengthGreen/Blue = Bench Press 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weight - Black = Week 4/Day 3

Briefing – At the blue and black levels this is a challenging WOD with movements that require proper technique to be done well. Do a level where you can maintain proper form for the full range of motion. This especially applies to the OHS and DB hang squat cleans. If you can’t do proper form/full range of motion on these exercises, then do green and go for speed.

WOD
5 rounds for time of:

  • 5 OHS 135/95#95/65#Back Squat 75/45#
  • 10 GHD Sit-ups – 10 T2B20 Leg Lifts (Only do GHD if you can actually do proper 135/95# OHS)
  • 15 Dumbbell hang squat clean 45s/30s - 30s/20sMBSC 20#
  • 20 double-unders100 Singles

Thursday, August 21

StrengthGreen/Blue = Front Squat 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weightBlack = Week 4/Day 4

Briefing – A variation of the FGB concept with a focus on strength.

WOD
Heavy FGB
3 Rounds where each round consists of 5 minutes plus a minute of rest. During each of the 5 minutes in a round you will switch exercises. You are doing as many reps as possible for each exercise in each given minute.

  • Deadlift – 185/135# - 135/95#95/65#
  • SDHP – 115/75#95/65#55/35# KB
  • Strict HSPUHSPUModification thereof
  • Wall Ball @ 10′/8′ – 30/20#20/14# - 14/10#
  • Weighted Strict Pull-ups 20/10#Strict Pull-upsRing Rows (position feet to make it hard. You should be able to only get 8-10 per minute)

Score is # of reps completed.

Friday, August 22

StrengthGreen/Blue = Deadlift Warm-up and then do the heaviest set of 20 you can do while ensuring good form. Practice deadlift by doing 3 sets of 8-10 reps w/ moderate wt.  - Black = Week 4/Day 5

Briefing – Great endurance workout with lots of different movements.

WOD
In this WOD everyone will start at a different station (Spread out as evenly as possible). Rotate through stations in order. Run 100 yds after you complete each station. For stations 1-10 run out front to 50 yd mark and back. For stations 11-20 run 1 lap around back. Everyone will end the WOD after their final 100 yd run.

For time:

  1. 12′ Wall (Up & Over)12′ Wall (Touch Top)5x Wall hops
  2. 20 Wall Ball – 20/14# @ 10′/9′14/10# @ 10′/8′
  3. Monkey Bars20 Pull-ups or 20 Ring Rows
  4. Rope Climb 15′3x Floor to Standing
  5. 20 GHD Sit-ups20 Sit-ups
  6. 20 HSPUProgression thereof
  7. 20 Cal Row
  8. 20 D/U – 100 Singles
  9. 20 KBS 70/55#55/35#35/20#
  10. 20 Slam Balls 50/30#30/20#
  11. Cargo Net (Up@ Over)Cargo Net (Touch Top)
  12. Weaver (Full)Weaver (Climb over)
  13. High Bar (Up @ Over) - 10 Pull-ups or 3 hangs of 3sec on high bar obstacle
  14. High Hurdles2 attempts at each of the 3 hurdles
  15. The Pit (Full)The Pit (Jump in)The Pit (Up side & touch top w/ both hands)
  16. 20 Burpees
  17. 20 Lunges w/ plate OH (In place) 45#25#10#
  18. Bear Crawl 40 yds
  19. 20 Tire Flips
  20. Tire obstacle

CargoNet

Saturday, August 23

StrengthNone

Briefing – This is a Hero WOD that is tough all around – long and heavy. Don’t over do it on the C&J Weight. This will be a good solid finish to the week. Get good rest on Sunday.

WOD
“Abbate”
For time:

  • Run 1 mile (4 laps around church + 1 loop in driveway)
  • 21 Clean and jerks 155/115#135/95#96/65#Slamball 50/30#
  • Run 800 meters (2 laps around church)
  • 21 Clean and jerks 155/115#135/95#96/65#Slamball 50/30#
  • Run 1 Mile (4 laps around church + 1 loop in driveway)

abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. 

Week of August 11 through 16

August 10th, 2014
by:

Announcements

Specialty Classes
SMR Class – Monday 5:30pm-6:30pm
Pull-up Clinic – Wednesday 4:30pm-5:30pm
Beginner Olympic Lifting Class – Friday at 4:30pm-5:30pm

Strength Program
Click here to learn more about our strength program in our FAQ section.


This week will have a strong emphasis on gymnastic skills.

Monday, August 11

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 1

Briefing: L-sits are a challenging gymnastics exercise that really works your core. Today’s WOD is medium in length and places a heavy emphasis on your lats.

Skillwork:
5 Rounds each round is 90s consisting of 30s of work and 60s of rest.

  • Ring L-SitsL-Sits

WOD
3 Rounds for time of:

  • 400m Run
  • 10 Strict Weighted Pullups w/ 20/10#Strict Pull-ups20 Ring-rows
  • 10 Slamballs 50/30#30/20#20/10#

SlamBall1BW

Tuesday, August 12

StrengthGreen/Blue = Deadlift – Black = Week 3/Day 2

Briefing: Today’s skillwork and WOD will work the shoulders hard. Use the HSPUs to work a greater range of motion than you usually do. The Metcon WOD will be challenging in that it is 120 reps. This is a bit higher than usual for a couplet. This will stretch your medium range endurance.

Skillwork:
EMOTM for 5 minutes complete 5 HSPU

  • Ring HSPU
  • Deficit HSPU (You decide height of deficit)
  • HSPU
  • HSPU Progression

WOD
For time 30-20-10 Reps of:

  • Thrusters 95/65#65/45#Wall Ball 20/14 @ 10′/9′
  • SDHP 95/65#65/45#KB SDHP 35/20#

Wednesday, August 13

Strength – None

Briefing: Nothing too complicated today, but 5 rounds versus 3 on the FGB style WOD will definitely work your endurance. There isn’t any one exercise that is too taxing, but all combined will give a good workout.

Skillwork – Row 500m for time

WOD
FGB Style
5 Rounds (Yes, that’s 5 rounds!) – Each round consisting of 5 minutes and a 1 minute rest period. During each round you will do the following 5 exercises each for 1 minute:

  • Step-ups DBs 30/20#DBs 20#/12# (Knee height box)
  • Burpees
  • KBS – 55/35#35/20#
  • T2BLeg Raises
  • Wall WalksInch-worms

Score is # of reps performed (Wall Walks = 5 reps/pts eachInch-worms = 3 reps/pts each.)

Thursday, August 14

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 3

Briefing: Your grip will be challenged today. The Cleans are meant to be medium heavy for blue and black. Not too many reps per minute, but they’ll add up. Really concentrate on good form for this one.

Skillwork: Max # of legless rope climbs in 2 minutes (Use legs for descent!)Max # of Rope climbs in 2 minutesPractice rope climb for 2-5 minutes

WOD
EMOTM for 12 minutes perform 5 reps of:

  • Hang Squat Cleans at 85% of 1RM
  • Hang Cleans at 75-80% of 1RM
  • Hang Cleans at a light to medium weight

Friday, August 15

StrengthGreen/Blue = Front Squat – Black = Week 3/Day 4

Briefing: Today will beat your legs pretty heavily. Do not skip the SMR at the end of the WOD. Today you will also work on really controlling your stability (requires strong core) during a gymnastics move.

Skillwork: EMOTM for 10 minutes perform 2 reps of:

  • An inverted hang on rings w/ a slow descent, i.e. lower legs as slowly as possible.
  • T2B (Quickly bring feet to bar, but then straighten legs and lower them as slowly as possible.)
  • Work on T2B. 2 attempts per minute.

WOD
Back Squats to the tune of Flower by Moby – 135/95# - 115/75# - 95/65#75/45#
Do not underestimate the difficulty of doing squats to the tune of this song, i.e. going down on “Sally Down” and up on “Sally Up”. Use a weight you can handle w/ good form and actually keep up with the song. This is only a 3:26 long workout, but…

Do SMR on quads and hamstrings

Saturday, August 16

StrengthNone

Briefing: Lots of body-weight movements today. Great all around workouts.
[For our unlimited members that enjoy a challenge and have been doing CrossFit for a while, we recommend perhaps coming to 2 of the hours today! This will really push some of you to handle a workout for a much longer duration than you are usually used to. Do 2 hours only if you are feeling good and aren't beat up from this week.]

WOD
Today each hour will have a different WOD. How’s that for constantly varied?!

  • 8:00am-9:00am – 3 mile run w/ additional calisthenics thrown in.
  • 9:00am-10:00am – Marine PT
  • 10:00am-11:00am – SEAL PT
  • 11:00am-12:00pm – Circle O Pain
  • 12:00pm-1:15pm – Open Gym but we’ll have an emphasis on working on muscle-ups. If you don’t have pull-ups, then we will work on really advancing you in this area of weakness.

marinePTnavytraining07

Week of August 4 through 9

August 3rd, 2014
by:

Announcements

Meet and Compete
On Saturday, August 9th we will have our first inter-box competition and social. This is a very casual event. Yes, we’ll have a competition. It wouldn’t really be CrossFit without a bit of that, but the focus is just getting to know other CrossFitters from the greater Western Suburbs. This will be a very accessible event and we’ll have beginner, scaled and Rx options for all the WODs.
Every other month we’ll be meeting at a different box in the Western Suburbs. This first one is being hosted at FTX CrossFit.

  • When: Saturday, August 9th from 3:00pm-6:00pm
  • Cost: Free for FTX CrossFit members / $10 for everyone else (Pay at the door)
  • Social Event: Bowling at Wheaton Bowl (Right across the street from FTX CrossFit) – 6:00pm – ? (Bring extra t-shirt and socks. A little sweaty will be OK over there, but ya know…)

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 4:30pm-5:30pm & Saturday at 8:00am-9:00am.
SMR Class – Friday at 4:30pm-5:30pm.

Strength Program
Click here to learn more about our strength program in our FAQ section.

Levels
Remember that our colors/levels are just guidelines. You can always scale/modify up or down from a particular level. If you have questions or are unsure about anything please communicate with our trainers. We are there to help you.

ski_signs


Monday, August 4

StrengthGreen/Blue = Back Squat – Black = Week 2/Day 1

WOD
“IED” 20050804
Briefing: The military style WOD today will require significant strength-endurance on body weight movements. Lots of upper body Strength will be required.

3 Rounds for time (perform the following in any order):

  • 20 Body Builders 8-ct.
  • 05 Rope ClimbsWall Climbs15 Mod. Pull-ups
  • 08 Mt. Climbers, 4-ct
  • 04 Body Hurdle Obstacle (12 hurdles) – (If you can’t do these, then make one attempt at each hurdle. That is jump as high as you can at each hurdle.)

9 years ago today during my second tour in Iraq, the Humvee I, six other Marines and a Navy Corpsman were in was hit by an IED.  Four Marines in my platoon were severely wounded. I was miraculously spared. I recall being thrown forward in my seat a split second before the blast. None of the others sitting on the Humvee bench with me and that were facing the same way were thrust into such a motion at all. Those beside me were badly injured. A Marine whom I was facing was wounded worst of all with a piece of shrapnel that probably would have hit me had I not been thrust forward. I praise God for protecting me, and for the survival of all four of the Marines who were hit. All of them recovered very well, and were able to continue serving their country.

Tuesday, August 5

StrengthGreen/Blue = Strict Press + 3-3-3 Jerks – Black = Week 2/Day 2

WOD
Dual 12:00 AMRAPs
Briefing: Moderate to large classes will start split on the 2 WODs. Both WODs will be exhausting and a hard run through your Stamina (Phosphogen/Glycogen) and into your Endurance (Oxidative) at a high output. The 2:00 rest is for transitioning from inside to outside and vice-verse.

12:00 Outside:

  • 10 Burpees (On black mats outside)
  • 15 Russian KBS, 55/35#35/20# (On black mats outside)
  • 1 Lap (100 yds)
  • 5 Wall Runs (Touch the top of “the Pit”)

                Rest 2:00

12:00 Inside:

  • 10 Box Jumps, 24/20”16/12”
  • 10 Ring Push-upsPush-ups
  • 10 Deadlifts, 135/95#75/45#
  • 10 Oil DrillsLeg Lifts

Wednesday, August 6

StrengthBlue = Thruster Ladder
Rest about 1:00 between sets, this is not for time so do not rush it. Focus on good form. Just 1 BB at each weight. Follow one another through the ladder. If you need more rest take it and let people pass you. Sets will be very short. Once you reach a weight you can’t do, then you are done and get ready for the WOD.

  • 8 reps each @ 45/30# -> 65/45# -> 95/65#
  • 5 reps each @ 115/75# -> 135/95# -> 155/105#
  • 3 reps each @ 165/110# -> 175/115#

Green: Practice the Thruster with a MB then DB then BB
Black = Do Blue

WOD
Briefing: Stamina is likely to be the main engine on this WOD. Anticipate resting considerably on these big numbers of harder movements. The Core is going to get very tired and make sure your rear-end is all the way off the GHD rollers so you do not compress your lower vertebrae. The second round could feel even more smooth than the first if you pace well. If you go as a sprint in round 1 you are likely to crawl a bit through round 2.

2 Rounds for time (Complete in order, but you can start at any station.)

  1. 30 Push-press, 115/75#95/65#65/35#
  2. 30 GHD Sit-ups*15 GHD S/U30 Sit-ups
  3. 30 T2BLeg Lifts
  4. 90 D/U200 Singles

* If you haven’t done GHD sit-ups within the last 2 weeks, then DO NOT attempt the black level!

Thursday, August 7

StrengthGreen/Blue = Deadlift – Black = Week 2/Day 3

WOD
Briefing: This is a follow up on the Triple AMRAP that we had 4 weeks ago. The sets are all meant to be unbroken. This time around there’s an extra 2:00 per AMRAP because the movements are harder/heavier. This will be a Stamina burn out and hit the full body hard.

3 AMRAPs of 6:00 each (Unbroken Sets)

  • 5 Cleans, 135/95#115/75#75/35# (Unbroken Sets)
  • 10 Wall Balls, 30/20# @ 10′/8′20/14# @ 10′/9′14/10# @ 10′/8′ (Unbroken Sets)

Rest 2:00

  • 12 Burpees (Unbroken Sets)
  • 25 D/U (Unbroken Sets) – 50 Singles (Unbroken Sets)

Rest 2:00

  • 5 C2BPull-upsMod. Pull-ups (Unbroken Sets)
  • 10 Ring Push-upsPush-upsPlatform Push-ups (Unbroken Sets)
  • 15 Goblet Squats 55#35# – 20# (Unbroken Sets)

pushupsclass1

Friday, August 8

StrengthGreen/Blue = Bench Press – Black = Week 2/Day 4

WOD
Briefing: Work together, have fun, it is going to hurt all over. The lap is done together as a team. Don’t start any of the other movements until everyone is done with the lap. The weight to be carried for the lap is spread between the team members as desired. The reps and weight on the other movements are the total to be done by the team. You may divide the reps and weight as desired between team members.

Teams of 3 or 4
Figure out weights for each person before WOD begins. You can’t change weight assignments once WOD starts, but you can change how many of the required reps each person will perform each round.

5 Rounds for time of:

  • 1 Lap KB or DB Farmer Carry, 70 lbs x # of team members (Spread weight as desired. If a person carries two 55# KBs that equals 110 lbs. Each team runs the lap together.)
  • 10 x # of team members (3 team members = 30 reps) – G2O, 80 lbs x # of team members  (Spread weight and reps as desired)
  • 10 x # of team members (3 team members = 30 reps) – DB Thrusters, 50 lbs x # of team members (Spread weight and reps as desired)

Saturday, August 9

StrengthNone
If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. Sled Drag 100m w/ 90lbs men and 60lbs women
  2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  3. 20 Burpees
  4. 30 Situps
  5. 10 Ring Dips – 10 Box Dips
  6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  7. Go under Chicken Wire Obstacle
  8. Cross Monkey Bars (15 Pull-ups)
  9. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.

Meet and Compete Event

3:00pm – 6:00pm Competion
6:00pm – ??? Bowling at Wheaton Bowl

WOD #1
Obstacle Course Run – Should take people between 10:00 & 20:00.

Skill Test #1
• Rx = Max # HSPU in 2:00
• Scaled & Beginner = Max # of Push-ups in 2:00

Skill Test #2
• Rx = Max # of T2B in 2:00
• Scaled & Beginner = Max # of military sit-ups in 2:00

WOD #2
7:00 AMRAP
• 10 Slamball Burpees – RX 50/30# – Scaled 30/20# – Beginner 20/10#
• 15 Box Jumps – RX 24”/20” – Scaled 20/16” – Beginner 16/12”
• 10 Shoulder to Overhead – RX 115/75# – Scaled 75/45# – Beginner 45/35#
No prizes – Just bragging rights and a lot of fun!

Week of July 28 through August 2

July 27th, 2014
by:

Announcements

Class Schedule
Our class schedule has been updated. The changes primarily affect the availability of our introductory “Intro” classes. We now have 5 different introductory classes. We will require everyone to attend at least one, but highly recommend beginners to attend all 5. For those that have been attending for a while, you are also welcome to take/repeat any of our “Intro” classes to review the fundamental movements. The introductory classes are marked A, B, C, D and E. Each one will have a different focus and can be completed in any order.

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 4:30pm-5:30pm
SMR Class – Friday at 4:30pm-5:30pm

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, July 28

Strength – Jerk Ladder
Rest about 1:00 between sets, this is not for time so do not rush it. Focus on good form. Just 1 BB at each weight follow one another through the ladder. If you need more rest take it and let people pass you. Sets will be very short. Once you reach a weight you can’t do, then you are done and get ready for the WOD.

  • 8 reps each @ 45/30# -> 65/45# -> 95/65#
  • 5 reps each @ 115/75# -> 135/95# -> 155/105#
  • 3 reps each @ 165/110# -> 175/115#

Practice the Jerk with light weight from a rack. 

WOD
Briefing: Endurance focus today. Notice the higher rep count on Push-ups for level Blue. You want to go with the movements and numbers that allow you to keep moving with little to no rest during the WOD. If you made it in last Friday hopefully you will see the benefits on your D/U today. Roll out and stretch the calves again today due to the jump rope + running.
25:00 AMRAP

  • 10 T2BLeg Raise
  • 20/10 Hand Release Push-ups
  • 30 D/U or 100 Singles
  • 400m Run

RunningGroup

Tuesday, July 29

StrengthGreen/Blue = Back Squat + Front Squat - Black = Week 1/Day 1

WOD
Briefing: Moderate length WOD. Do not pace too much or it will be over and you won’t be as tired as you should be. With the big demanding movements in this WOD try to maintain a steady pace without ever approaching a sprint. Keep sets quick and get on to a new movement. Do not do a level that is going to cause the Snatch to bog down your entire WOD.

 

13:00 AMRAP
Buy-in: 40 Wall Balls, 20#/14# @ 10′/9′14#/10# @ 10′/8′

 

  • 7 Box Jumps, 30/24”24/20”20/16”
  • 7 Snatches, 105/70#85/55#65/35#
  • 7 OTB Burpees

Wednesday, July 30

StrengthGreen/Blue = Strict Press – Black = Week 1/Day 2

WOD
Briefing: The WOD is short but the weight is supposed to be relatively heavy, so pace the sets and do not go to failure too early with all 3 movements being on the same barbell. The WOD gets repeated after a modest rest period so leave enough in the tank for the second round.

One-Weight Repeat AMRAP 6:00
155/105# - 115/75# –  95/65# –  75/45#

  • 9 Deadlifts
  • 6 Hang Power Cleans
  • 3 Push-Jerks

Rest 4:00

Repeat!

Score = All Reps completed in both WODs.

Cash-Out: wait and see

Thursday, July 31

StrengthGreen/Blue = Bench Press – Black = Week 1/Day 3
Also practice the 1-Arm KB Clusters

WOD
Briefing: The KB cluster will be very challenging on your balance, especially when you get tired. Switch arms every round not each rep. Perform the KB Squat Clean from the hang without touching the weight to the ground. The volume is low today and a fast tempo should be maintained, so all the more reason to get some good practice with the cluster before the WOD begins. Start light in the practice time.

4 Rounds for time:
Buy-in: 100 D/U50 D/U20 D/U (Practice D/U for 3:00 if you cannot D/U)

  • 5 KB 1-arm Clusters 70/55#55/35#35/20#   Do NOT get knocked on your Butt!
  • 10 Box Jumps 24/20″20/16″16/12”
  • 15 KB SDHP 70/55#55/35#35/20#

Friday, August 1

StrengthGreen/Blue = Deadlift - Black = Week 1/Day 4

WOD
Briefing: This is all MetCon today. 3 exhausting full body movements, but convenient short sets with the descending rep ladder mode. Wait to feel it mostly in the arms and especially the heart and lungs. You will complete 55 reps of each movement by the time you finish.

10-9-8-7-6-5-4-3-2-1 of:

  • Burpees
  • KBS 70/55#55/35#35/20#
  • Wall Balls, 20/14 @ 10/9’14/10# @ 10/8’

WallballLauren

Saturday, August 2

StrengthGreen/Blue = Practice OHS / OHS, 4 x 10 with increasing weight  Black = Week 1/Day 5

WOD
Briefing: Do not hold back on the FRAN portion. Go for all out PR time, then follow it up with the short ALL LEVELS chipper. You will go right into endurance movements and then finish with strength-endurance. If Fran leaves you out of breath try to use the initial Row and run as a time to pace your breathing back to a stable state to be ready for the Push-ups and sit-ups.

For time:
Buy-in: “Fran” (55/35# BB for Green)

21-15-9 Reps of:
Thrusters 95/65#
Pull-ups

Then:

  • Row 500m
  • Run 1/2 mile (1 lap @ the church and 1 driveway loop)
  • 50 Hand Release Push-ups
  • 50 Sit-ups

i_love_fran_heart_t_shirt_sticker

Week of July 21 through 26

July 20th, 2014
by:

Announcements

Class Schedule
Our class schedule has been updated. The changes primarily affect the availability of our introductory “Intro” classes. We now have 5 different introductory classes. We will require everyone to attend at least one, but highly recommend beginners to attend all 5. For those that have been attending for a while, you are also welcome to take/repeat any of our “Intro” classes to review the fundamental movements. The introductory classes are marked A, B, C, D and E. Each one will have a different focus and can be completed in any order.

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 4:30pm-5:30pm (Note this class is one hour earlier this week.)

Goal Setting Sessions and Personal Training Package
***Member only special***
$40 ($100 value) – 30 minute goal setting session, 45 minutes of personal training and a follow-up 30 minute goal setting session in 60-90 days.
$100 ($220 value) – 30 minute goal setting session, 3 x 1 hour personal training sessions and a follow-up 30 minute goal setting session in 60-90 days.

  • Goal setting sessions are designed to help you establish clear, realistic and measurable goals for yourself. We will then work with you on how to obtain those goals in a 60-90 day period. These sessions will include a discussion of your dietary needs to accomplish the established goals.
  • Personal training sessions are designed to work with you 1-on-1 on areas were you need extra instruction, motivation or other guidance.

E-mail Rachel Scott at rachel@ftxcrossfit.com to schedule your goal setting sessions and personal training. You can request a particular trainer or let us assign you one.

Strength Program
Click here to learn more about our strength program in our FAQ section.

HonoredPrairie

Honored Prairie
Our next delivery is during the morning of this Saturday, July 26th. Your last day to order is this Monday, July 21st.
We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

If you have any questions please call Jennifer Schwartz at (630) 981-4965


Monday, July 21

StrengthGreen/Blue = Back Squat – Black = Week 4/Day 1

WOD
Alternating Inverted Tabata, :10 On/:20 Off
Briefing: To twist the regular Tabata focus from Power-Endurance to Speed the numbers of the Work:Rest ratio have been flipped. At :10 of work per micro-round you will be relying predominantly on the most powerful energy system in the body (Phosphogen). This is not the day to go up in weight or to harder movements. Stick with what you can do fast… and go faster.

8 Rounds of:

  • Over Box Jump 20”16”
  • Push-ups ClappingHand-Release
  • D/U (Double-unders only!)
  • Push-press 105/70#65/35# (May start on the shoulder)

Each round consists of cycling through the 4 exercises doing 10s of work with 20s of rest for each.

Tuesday, July 22

Strength – Clean Ladder (Rest about 1:00 between sets, this is not a competition so do not rush it. Focus on good form.) Just 1 BB at each weight follow one another through the ladder. If you need more rest take it and let people pass you, sets will be very short.

  • 8 reps Each @ 65/45#, 85/55#
  • 5 reps Each @ 105/65#, 125/75#
  • 3 rep Each @ 145/85#, 165/95#
  • 1 rep Each @ 175/105#, 185/115#
  • Level Black, keep going up by 10#

Green: Practice the Clean with a MB then DB then BB

WOD
Briefing: This is a hard shoulder day, but there is no time element. Keep good form and full range of motion, especially on the dips. Use KB for the Sots press if a BB is impossible. Rest between sets to keep it unbroken and allow shoulder recovery.

4 Rounds of (No time component):

  • 10 BB Sots Press 45/30# (Unbroken Sets)
  • 10 Ring Dips (Unbroken Sets) or Progression thereof
  • 10 Dive Bomber Push-ups (Unbroken Sets)

Wednesday, July 23

StrengthGreen/Blue = DB Bench Press – Do a few sets of 5-8 reps each to familiarize yourself with this movement. DB Bench Press, Pick 5 weights to increase through, starting light and go to failure at every set. Work in with a partner so as to always have a spotter. Spotters – support your partner by grabbing their wrists, NOT the weights or their elbows.- Black = Week 4/Day 2

WOD
“Lumberjack 20″
(Start in heats 2:00 heats)
Briefing: This will be a long WOD with (7) ¼ mile runs and 140 difficult reps. Careful with your choice of Deadlift weight, make sure you are not rushing the reps just because it is the first movement. With all the running and several of today’s reps you will want to mind your lower back and SMR when the WOD is over.

For time complete the following chipper: (Time cap of 25 minutes)

  • 20 Deadlifts, 275/185#185/115#115/75#
  • Run 400m
  • 20 KB swings, 70/55#55/35#35/20#
  • Run 400m
  • 20 Overhead Squats, 115/75#95/65#45/35#
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 C2B – PullupsMod P/U
  • Run 400m
  • 20 Box jumps, 24/20″20/16”
  • Run 400m
  • 20 DB Squat Cleans, 45/30s30s/20s20s/12s
  • Run 400m

lumberjack-20

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Thursday, July 24

StrengthGreen/Blue = DB Strict Press – Do a few sets of 5-8 reps each to familiarize yourself with this movement. DB Strict Press, Pick 5 weights to increase through, starting light and go to failure at every set.Black = Week 4/Day 3

WOD
Briefing: Practice good form on the OHS during the 1-time buy-in, then get ready for a moderate length Metcon with a lot of active shoulders. 3 very different forms of active shoulders and core. Keep good form on the Snatches especially, fast reps turn ugly without a hinged hip.

Buy-In: 20 OHS 95/65#75/45#55/35#
Then 3 rounds for time of:

  • 10 KTELeg Lifts
  • 12 Snatches 95/65#75/45#55/35#
  • 14 Burpees

Friday, July 25

StrengthGreen/Blue = Practice deadlift movement with 3-5 sets of 5-8 reps each at light to moderate weight. Single Leg DB/KB/BB Deadlift. Pick 5 weights to increase through, starting light and go to failure at every set.Black = Week 4/Day 4

WODs for AM Classes
Briefing: This is all about D/U control. There are 100 reps for Blue and 270 for Black, but only that few if you can hit the whole required sets without messing up. A failure at any number short of the required set requires a restart of THAT set. Know yourself and when you will need to start increasing rest to make it through the longer unbroken sets. Make sure to roll out and stretch your calves at the end of the WOD.

WOD #1
10:00 of D/U Practice

“Start the Airplane”
If you fail to hit the required # of reps you start that set over.
10 D/U (Unbroken) – 15 D/U (Unbroken) – 20 D/U (Unbroken) – 25 D/U (Unbroken) – 30 D/U (Unbroken)
35 D/U (Unbroken) – 40 D/U (Unbroken) – 45 D/U (Unbroken – 50 D/U (Unbroken)
Black does Blue & Black sets.

***NO REST (Immediately start the 2nd WOD)***

WOD #2
For time:

  • 50 Ring Push-ups H.R. Push-ups Mod. Push-ups
  • 50 GHD Sit-ups MB Sit-ups Sit-ups

Your score for the day will be a combined score for the 2 WODs = Total time to “start the airplane” + time for WOD #2

WODs for PM Classes will be some from the CrossFit Games.

Come join us from 12pm-8:30pm to watch the games and do some of the WODs (We will have scaled WODs for us mere mortals).
Snacks and drinks will be provided.

Saturday, July 26

StrengthNone

WOD
We will be doing WODs from the CrossFit Games.

Come join us from 8:00am-4:30pm to watch the games and do some of the WODs (We will have scaled WODs for us mere mortals).
Snacks and drinks will be provided.

FTXGames2014

Week of July 14 through 19

July 13th, 2014
by:

Announcements

Class Schedule
Our class schedule has been updated. The changes primarily affect the availability of our introductory “Intro” classes. We now have 5 different introductory classes. We will require everyone to attend at least one, but highly recommend beginners to attend all 5. The introductory classes are marked A, B, C, D and E. Each one will have a different focus and can be completed in any order. “Intro” classes can also be repeated as often as desired/needed.

We now have childcare available for some of our AM classes. Please see the updated schedule for times. This is for children ages 18 mo. to 7 years old. Please see a trainer if your child isn’t in this age range for a possible accommodation. Cost is $3/child/class or $15/child/month.

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 5:30pm-6:30pm.
SMR Class – Thursday at 5:30pm-6:30pm.

Goal Setting Sessions and Personal Training Package
***Member only special***
$40 ($100 value) – 30 minute goal setting session, 45 minutes of personal training and a follow-up 30 minute goal setting session in 60-90 days.
$100 ($220 value) – 30 minute goal setting session, 3 x 1 hour personal training sessions and a follow-up 30 minute goal setting session in 60-90 days.

  • Goal setting sessions are designed to help you establish clear, realistic and measurable goals for yourself. We will then work with you on how to obtain those goals in a 60-90 day period. These sessions will include a discussion of your dietary needs to accomplish the established goals.
  • Personal training sessions are designed to work with you 1-on-1 on areas were you need extra instruction, motivation or other guidance.

E-mail Rachel Scott at rachel@ftxcrossfit.com to schedule your goal setting sessions and personal training. You can request a particular trainer or let us assign you one.

HonoredPrairie

Honored Prairie
Our next delivery is Saturday, July 26th. Your last day to order is Monday, July 21st.
We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

If you have any questions please call Jennifer Schwartz at (630) 981-4965

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, July 14

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 1

WOD
Briefing: These multiple AMRAPs are short with decent rest and should be treated as a sprint speed with light pacing. The movements are well balanced over the whole body with some emphasis on the shoulders. Stamina is the primary energy system being trained. The weight used on the cleans in the first AMRAP should be relatively light for you and be done in unbroken sets.

3 AMRAPs
4:00 of:

  • 12 Cleans 115/75#95/65#65/35#
  • 24 Wall Balls 20/14#14/10#

Rest 3:00

4:00 of:

  • 10 Burpee
  • 30 D/U – 50 Singles

Rest 3:00

4:00 of: “1/4 Cindy”

  • 5 Pull-ups - Assisted Pull-ups
  • 10 Push-ups
  • 15 Squats

Tuesday, July 15

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 2

WOD
FGB-inspired, for SPEED, :15 On/:45 Off
Briefing: This will take the same amount of time as a FGB but with only :15 of Work per minute. This WOD is all about speed with ample rest to work on hitting the reps as hard as possible.  The legs are going to burn.

Rotate through the stations, in order, count all reps

  • Hang Clean 95/6565/35# (start in the hang)
  • 10 yard Shuttle Runs, 1-hand touch, (Cones in Driveway)
  • Calorie Row
  • 5 yard Lateral Shuttle Runs, (Cones in Driveway)
  • Over-box Jump Circuit, 20/16” (3 boxes = 3 reps)Box jumps 16” (use big boxes on low side)

Wednesday, July 16

StrengthSnatch Ladder (Rest about 1:00 between sets. This is not a competition, so do not rush it. Focus on good form.) The BB can be altered to the weights needed for the WOD, then return the BB to its original weight for the next class. Just 1 BB at each weight follow one another through the ladder. If you need more rest take it and let people pass you. Sets will be very short.

  • 5 reps Each @ 45/35#, 65/45#, 75/55#
  • 3 reps each @ 95/65#, 105/75#, 125/85#
  • 1 rep Each @ 135/95#, 145/105#

Green: Practice the Snatch with a MB then DB then BB (Over by the West Wall)
Black = Do Blue today.

WOD
Briefing: There is no time component today, focus on efficiency in your movements and producing peak power output on the 1st and 3rd movements. Focus on Core strength and balance on the 2nd. Use your performance on the Snatch ladder to pick a good weight for the Snatch in the WOD. Any style of Snatch is acceptable. Phosphogen is the primary energy path today.

  • 9 Wall Balls 20/14# @ 14’/12’20/14# @  12’/10’14/10# @ 10’/8’
  • 6 Windshield Wipers (1-ct)Floor Wipers (no weight)
  • 3 Snatches @ 80% of 1RM@ 70% of 1RM5-10# higher than you have done in a WOD before

Thursday, July 17

StrengthGreen/Blue = Back Squat – Black = Week 3/Day 3

WOD
Briefing: Long endurance WOD. Choose weights that allow you to keep moving uninterrupted.

25:00 AMRAP

  • Run 4 -3 Laps
  • 10 Sit-ups
  • 10 Flutter Kicks (2-ct)
  • KB Farmer carry 55s/35s20s/15s (to 1st tree and back by driveway)
  • 10 Burpees
  • 10 DB Alt. One-Arm Snatch 45/30#20/12#

Friday, July 18

StrengthGreen/Blue = Deadlift – Black = Week 3/Day 4

WOD
Briefing: Prepare for complete exhaustion. The first 2 short rounds are AMRAPs and focus on Stamina conditioning and add a pre-exhaustion element before the Chipper begins. Hard work on the first 2 AMRAPs is encouraged by rewarding :03 off for every rep completed during those periods. This is a full body day but expect for your grip, arms and shoulders to be drained.

3 rounds:

  • 2:00 AMRAP, Rest 2:00, Record reps
  • 3:00 AMRAP, Rest 3:00, Record reps

Full Chipper, For Time

  • 50 D/U or 100 Singles
  • 10 Thrusters 115/75#85/55#65/35#
  • 20 Weighted Step-ups 45s/30s30s/20s20s/12s (Box should be knee height)
  • 30 Burpees
  • 20 T2B - Leg Lifts
  • 30 Mt. Climbers, 2-ct.
  • 20 C2BPull-ups - Mod. Pull-ups
  • 10 Push-presses 115/75#85/55#65/35#
  • 50 D/U100 Singles

Score = Chipper Time (in seconds) – [AMRAP scores(reps) x 3]

Saturday, July 19

StrengthGreen/Blue = Build up to D/L and Front Squat weight for WOD – Black = Do Blue AND Week 3/Day 5

WOD
Briefing: This is a Hero WOD and there can be used as a Benchmark. Track your score and any modifications made. The volume is not high but there is a lot of strength-endurance here, especially in the legs and core.

“Bell”
3 rounds for time of:

  • 21 Deadlifts 185/125#135/95# - 95/65#
  • 15 Pull-upsMod. Pull-ups
  • 9 Front squats 185/135# - 135/95#95/65#*

* Green only may work of rack on Ft. Squat.

Hero_BellCacheIraq

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell.

 

Week of July 7 through 12

July 6th, 2014
by:

Announcements

Specialty Classes
SMR Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 5:30pm and Saturday at 8:00am.

Schedule Updates
Next Monday the 14th you will see some updates to our schedule.

  • We will be switching to having 5 different introductory “Intro” classes. This will mean that there will be a lot more of them available on the schedule. Only one will be mandatory, but we will highly recommend beginners to do all 5. Each one will have a different focus. After all 5, beginners will have been exposed to most of the core CrossFit movements.
  • Childcare – We will have childcare available for our 10 am classes M-T-W-Th-F and also our 9am classes on M-W-F-S. Cost will be $3/child per class or $15/child for the whole month. This will be for Ages 18 months – 7 yrs. old.

Goal Setting Sessions and Personal Training Package
***Member only special***
$40 ($100 value) – 30 minute goal setting session, 45 minutes of personal training and a follow-up 30 minute goal setting session in 60-90 days.
$100 ($220 value) – 30 minute goal setting session, 3 x 1 hour personal training sessions and a follow-up 30 minute goal setting session in 60-90 days.

  • Goal setting sessions are designed to help you establish clear, realistic and measurable goals for yourself. We will then work with you on how to obtain those goals in a 60-90 day period. These sessions will include a discussion of your dietary needs to accomplish the established goals.
  • Personal training sessions are designed to work with you 1-on-1 on areas were you need extra instruction, motivation or other guidance.

E-mail Rachel Scott at rachel@ftxcrossfit.com to schedule your goal setting sessions and personal training. You can request a particular trainer or let us assign you one.

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, July 7

StrengthGreen/Blue = Back Squat & Front Squat – Black = Week 2/Day 1

WOD
8 Minute AMRAP

  • 10 Shoulder to overhead 140/100#115/75#75/45#
  • 10 Deadlifts 140/100#115/75#75/45#
  • 30 D/U100 singles

Tuesday, July 8

StrengthGreen/Blue = Strict Press – Black = Week 2/Day 2

WOD
Five rounds for time of (Time cap 20 minutes):

  • 200 yds – 50#/30# slam ball overhead20#/10# slam ball overhead
  • 30 Wallball shots, 20/14# @ 10′/9′14/10# @ 10′/8′
  • 40 meter farmer carry  70#/55# KBS45/30# DBS35/20# KBS

Please don’t drop slam balls, dumbbells or kettlebells outside. Set them down gently. Please clean off dirt after the WOD. Thanks for helping us keep FTX gear in top shape.

SaravPalette

Wednesday, July 9

StrengthJerks Practice & Learn5-5-5-55-3-3-1-1

WOD
4 minute AMRAP of:

  • 10 power snatches 75/55#- 55/35#
  • 10 T2Bleg lifts

Rest 1 minute

4 minutes of:

  • 10 KBS 55/35#35/20#
  • 10 burpee box jump overs 24/20”- 20/16” - 16/12”

Rest 1 minute

Repeat the above 2 AMRAPs

Score is total # of rounds + extra reps completed

Thursday, July 10

StrengthGreen/Blue = Bench Press – Black = Week 2/Day 3

WOD
4 rounds for time of:

  • 10 hang cleans 135/95#115/75#75/45#
  • 20 Pull-ups or ring-rows
  • 300 yd run

AndrewTPullup

Friday, July 11

StrengthGreen/Blue = Deadlift – Black = Week 2/Day 4

WOD
For time 15-12-9-12-15: (Time cap 20 minutes)

  • Clusters (squat clean thruster) 115/75#85/55#Thrusters 55/35#
  • Ball slams 50/30#30/20#20/10#

Score is time or # of reps completed

Saturday, July 12

StrengthSnatch 8-5-5 (Light weight) /Snatch 8-5-5-3 / Snatch 8-5-3-1-1

WOD
For time:

  • Row 20 calories
  • 30 Burpees
  • 40 T2B or Leg Lifts
  • 50 2-CT ScottyBobs 45/35#35/20#20/12#
  • 100 foot Overhead walking lunge 45/25#25#/15# plate
  • 400m Run

Week of June 30 through July 5

June 29th, 2014
by:

Announcements

July 4th Hours
We will only be open from 9am-11am.

Specialty Classes
SMR Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 5:30pm-6:30pm.

Goal Setting Sessions and Personal Training Package
***Member only special***
$40 ($100 value) – 30 minute goal setting session, 45 minutes of personal training and a follow-up 30 minute goal setting session in 60-90 days.
$100 ($220 value) – 30 minute goal setting session, 3 x 1 hour personal training sessions and a follow-up 30 minute goal setting session in 60-90 days.

  • Goal setting sessions are designed to help you establish clear, realistic and measurable goals for yourself. We will then work with you on how to obtain those goals in a 60-90 day period. These sessions will include a discussion of your dietary needs to accomplish the established goals.
  • Personal training sessions are designed to work with you 1-on-1 on areas were you need extra instruction, motivation or other guidance.

E-mail Rachel Scott at rachel@ftxcrossfit.com to schedule your goal setting sessions and personal training. You can request a particular trainer or let us assign you one.

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, June 30

StrengthGreen/Blue = Deadlift – Black = Week 1/Day 1

WOD
“TK”
20 minute AMRAP

  • 8 Strict Pull-ups16 Ring rows
  • 8 Box jumps, 36″/30″30″/24″20″/16″
  • 12 Kettlebell swings, 70/55#55/35#35/20#

tk

U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Tuesday, July 1

StrengthGreen/Blue = Back Squat- Black = Week 1/Day 2

WOD
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:

  1. Wall-ball: M=2014 /W=1410 pound ball, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: M=7545 /W=6030 pounds (Reps)
  3. Box Jump: M=20″ /W=16″ box (Reps)
  4. Push-press: M=7545 /W=6030 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “switch,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.<

Wednesday, July 2

StrengthGreen/Blue = Strict Press- Black = Week 1/Day 3

WOD
5 Rounds
Each round do 30s of Thrusters and 90s rest

  • Focus on form/technique and use light weight
  • 95/65#
  • 135/95#
  • 155/115#

Then

5 Minute AMRAP
(This one is short, so give it your all!)

9 Burpees
18 KBS 70#/55#55#/35# - 35#/20#

Thursday, July 3

StrengthGreen/Blue = Bench Press – Black = Week 1/Day 4

WOD
Snatch high-pull – Learn it and practice with light weight – 5 sets of 5 with moderate weight – 5 sets of 3 working up to 110% of 1RM Snatch Weight

Then

5 Minute AMRAP
(This one is short, so give it your all!)

8 Push-press 135/95# – 115/85# - 95/65#65/35#
18 Air Squats
8 T2BLeg Lifts

Friday, July 4

We will only be open between 9am and 11am today.

StrengthNone

WOD
If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  2. 20 Burpees
  3. 30 Situps
  4. Traverse parallel bars (10 dips )
  5. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  6. Go under 12′ Wall
  7. Cross Monkey Bars (15 Pull-ups)
  8. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. Sled Drag 100m w/ 90lbs men and 60lbs women
  21. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.

Saturday, July 5

StrengthNone

WOD
We will be doing the Obstacle Course again. See above. Great opportunity to run this back-to-back and really work on getting the fastest time possible.

NYTimesObstacle

Read the NY Times Editorial article here about Gyms adding Obstacle Courses. FTX CrossFit gets a mention.