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.

Week of June 23 through 28

June 22nd, 2014
by:

Announcements

Specialty Classes
SMR Class – Monday at 5:30pm-6:30pm. Many of you could really use this class to help you with your cool downs and recovery, which will most importantly prevent injuries.
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 23

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

WOD
Tabata
Each round consists of 20s work : 10s rest
8 rounds of each exercise. No additional rest between exercises.

  • Burpee Tuck Jumps (Knees higher than hips on tuck jump)
  • T2B – Leg lifts
  • 4-count Mountain Climbers (Toes go even or past wrists)
  • 2-count alternating jumping lunges

Tuesday, June 24

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

WOD
For time (partition as needed):

  • 100 push-ups
  • 100 KB 1-arm snatches 55/35# – 35/20#
  • 100 Floor wipers 135/95# – 95/65# – 65/35#
  • 100 sit-ups
Those that have been doing CrossFit for less than 6 weeks and/or those who work out less than 3x per week do between 50 and 75 reps per exercise versus 100.

Wednesday, June 25

StrengthGreen/Blue = Work on rope climb technique – Black = Week 4/Day 2

WOD
Tommy V

  • 115/75 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115/75 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115/75 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents

Green version – Do Thrusters with 65/35# and do 3x ground-to-standing.

tommyv

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

Thursday, June 26

StrengthGreen/Blue = Bench Press – Black = Week 4/Day 3

WOD
Run 1 mile for time

Then do the following strength routine (No time factor)

  • Dumbbell Flys – 2 sets of 8
  • Weighted dips – 5-5-3-3
  • Triangle Pushups 30 reps as unbroken as possible

trianglepushups

Friday, June 27

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

WOD
Run 400m / Rest 4 minutes / Run 400m

Then do the following strength routine (No time factor)

  • Straight leg deadlifts – 3 sets of 8
  • Good mornings – 2 sets of 10 (Green skip this)
  • Back Extensions – 20 reps
  • Hip Extensions – 20 reps
  • Hip/Back Extensions – 20 reps

Saturday, June 28

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

WOD
The Ghost
6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders (D/U only)
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Ghost

Robert “The Ghost” Guerrero

Week of June 16 through 21

June 15th, 2014
by:

Announcements

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

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
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, June 16

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

WOD
25:00 AMRAP

  • 10 Burpees
  • Run the Driveway
  • 10 Sit-ups
  • 10 Leg Lifts
  • 10 Supermans
  • Run the Driveway
  • 10 Pull-ups or modifcation as needed

Tuesday, June 17

StrengthGreen/Blue = Back Squat – Black = Week 3/Day 2

Skillwork - Wall-walks, Practice 1 controlled wall-walk at a time. Keep your hips engaged, think active shoulders and try to walk your feet up the wall and your hands back until you make contact with your chest. Try 5 very good reps with rest after each one, then do 3 more reps trying to hold for 10 seconds in the HSPU position.

WOD
10:00 AMRAP

  • 6 Alt. DB Snatches 70/45#45/30#30/20#
  • 12 KBS 70/55#55/35#35/20#
  • 18 Plate Hug Lunges 45#25#15# (Mind your midline)

Wednesday, June 18

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

WOD
For Time: Do all 3 combos with no “scheduled” rest. Obviously rest as needed.

  1. Squat Snatch + OHS, 20x (95/65#) / Snatch Balance + OHS, 10x (65/35#)
  2. Pull-up – T2B Combo, 30x /30 Mod. Pull-ups + 30 Leg Raises
  3. Indian Sit-up – Burpee Combo, 30x / 30 Sit-ups + 30 Burpees

Pushups060714

Thursday, June 19

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 4

WOD

18:00 AMRAP

  • Run 400m
  • 20 Wall Balls, 20/14# 10/9´14/10# 10/8’
  • 15 Push-ups
  • 10 Plate Bent over Rows, 45/25/15#

Friday, June 20

Strength – Thruster Ladder (Rest about 1:00 between sets, this is not for time so do not rush it. Focus on good form.) The weights will need to be set up post Warm-up and cleared off Pre-WOD each hour. 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

WOD
FGB Style (Super High Score Mode)
1:00 Rounds of each exercise:

  • D/U (ONLY Double-Unders count for reps/points)
  • KBS 35/20# (All the way vertical. KB must be straight up.)
  • Sit-ups
  • Jumping Jacks (Touch Hands in the Up position and Legs in the Down)
  • 2 CT Mt. Climbers (Toes even or past wrists)

Score = Count all reps for points

Saturday, June 21

StrengthGreen/Blue = None – Black = Week 3/Day 5

WOD
Teams of 2
Start at any station, but do all 3 mini-WODs for 1 overall time:

#1
1 partner rows 250m
-while-
Other partner does as many Burpees as possible

Switch for 4 Rounds each, record total # of burpees completed.

#2
1 partner runs 2 laps in the backyard (20 shuttle runs if weather is bad)
-while-
Other partner does as many Wall Balls as possible 14/10# @ 10′/8′ (Everyone does lower wt. today)

Switch for 4 rounds each, record total # of Wall Balls completed.

#3
1 partner does 100 jump rope singles

-while-
Other partner does as many Ring Rows as possible. (Heels placed directly under ring-rows. Full extension. Thumbs touch chest or shoulder at top of row.)

Switch for 4 rounds each, record total # Ring Rows.

Score = Final Time – (Total Team Burpees + Wall Balls + Ring Rows)

Running060714

Week of June 9 through 14

June 8th, 2014
by:

Announcements

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

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
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, June 9

StrengthGreen/Blue = Deadlift – Black = Week 2/Day 1

WOD
Dual AMRAP
8:00 of:

  • 8 DB Thrusters 45/30s30/20s20/12s
  • 40 D/U20 D/U50 Singles

Rest 8:00

8:00 of:

  • 8 C2BPull-upsMod. P/U
  • 15 Burpees

MurphBurpees060714

Peter completing 400 burpees.

Tuesday, June 10

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

Work on Hang Snatch for 10:00, at an easy pace.

WOD
4 Rounds for Time:

  • 10 Hang Snatch 115/75#85/55#65/35#
  • 10 T2BHanging Leg Raise
  • 10 Over-Box Jump 24”Over-Box Jump 20”Box Jump 20/16”

Wednesday, June 11

StrengthGreen/Blue = Back Squat – Black = Week 2/Day 3

WOD
FGB-style

1:00 each of:

  • 2-fer-1s 20/14#Wall Balls 20/14#@ 10′/9′14/10# @ 10′/8′
  • 10 yard Shuttles, 1 length = 1pt.
  • Strict Pull-ups, Kipping Pull-up, Mod. Pull-up
  • Row, 1 Calorie = 1pt.
  • Ball Slams 50/30#30/20# - 20/10#

Thursday, June 12

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

WOD
EMOTM:
Use these weights 135/95#115/75#75/45# for:

2 Squat Cleans / 2 Power Cleans + 2 Over-Bar Burpees, Rds. (1-10)

Rd. 11 starts with Death-by Rules. Add one rep to each movement every new minute.

Rd. 11, 3 + 3
Rd. 12, 4 + 4 … etc.

Friday, June 13

Strength – Work on OHS + Squat Snatch for 15:00, at an easy pace. – Black = Week 2/Day 5

WOD
Multiples WODs for Time:
(Your score will be the total time it takes to complete all 3 WODs. There is no extra rest between WODs, the clock will keep ticking.)
#1 – 3 Rounds of:

  • 10 SDHP 55/35#30/20#
  • 10 KTEHanging Knee Raises

#2 - 3 Rounds of:

  • 20 KBS 55/35#30/20#
  • 20 Goblet Squat 55/35#30/20#

#3- 3 Rounds of:

  • 10/10 KB Cleans 55/35#30/20#
  • 30 D/U60 Singles

123

Saturday, June 14

StrengthNone

WOD
6 Rounds for time:
Record times for each round. 1 athlete does a round while the other rests. Keep alternating. Each athlete will end up performing 3 rounds of the following:

  • 30 Mt. Climbers (1-ct), Foot goes up by hand
  • 30 KB Swings 55/35#35/20#
  • 30 Ring Push-ups / HR Push-ups
  • 30 D/U – 90 Singles

Week of June 2 through 7

June 1st, 2014
by:

Announcements

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

Saturday, June 7th “Murph” Fundraiser
See below for more information on this special event.

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
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, June 2

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

WOD
5 Rounds for time of:

  • 10 Ft. Squats 95/65#65/35#
  • 15 T2B / Leg Lifts
  • 20 Box Jumps 24/20″20/16″

Tuesday, June 3

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

WOD
20:00 AMRAP

  • Run 400 yds (4 laps in back)
  • Tire Obstacle
  • 10 Pull-ups or 20 Ring-rows
  • 5 Burpees

Wednesday, June 4

StrengthGreen/Blue = Deadlift – Black = Week 1/Day 3

WOD
FGB Style

  • SDHP 75/45#KB SDHP 55/35#
  • Indian-situps
  • DB Strict Press 30/20# - 20/12#
  • Slam Ball Clean over shoulder drop 50/30#30/20#
  • K2E / Leg lifts

Thursday, June 5

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

WOD
EMOTM for 15 minutes:

  • 5 Star Jumps
  • Sprint 50m
  • 5 Star Jumps

Star Jump = Squat down and touch floor with both hands. Jump up in to a spread eagle position with feet off ground.

starjump

Friday, June 6

StrengthGreen/Blue = OHS – 3 sets of 5 w/ light to medium weight. Focus on getting as low as possible while maintaining good form. This is more of a warm-up for the Snatch than a strength day. – Black = Week 1/Day 5

WOD
Snatch 1 RM (Only attempt if you’ve been regularly Snatching the past 4-6 weeks)
Squat Snatch 8,5,5,3,3,3
Practice and learn the Snatch (PVC -> Light/Medium Weight)

Saturday, June 7

StrengthMake-up day

WOD
For the AM Classes we will have Open Gym time. Come on in and work on whatever you’d like. This is the perfect time for you to work on weaknesses or skills/exercises/movements you are still trying to figure out. We hope that as many as possible will be able to join us in the afternoon for the “Murph” Fundraiser.

We will NOT have the 12:00pm-1:30pm Class/Open Gym time. We will need this time to setup for the “Murph” Fundraiser.

Special Event
“Murph” Fundraiser

Suggested donation = $40 (Includes shirt)
Proceeds will go to the widow and children of SOC David M. Collins
Dave was my (Andres) swim buddy in STT (SEAL Tactical Training) and we did our first deployment together. I got out of active duty in 1999, while Dave stayed in for 25 years. He died earlier this year and left behind his wife and two young children.

fourcollinsSML

2:30pm-6:30pm

  • 2:30pm-4:30pm – We will be showing the Lone Survivor Movie.
  • 4:30pm-4:45pm – Presentation of the beneficiaries of this year’s fundraising: The family of David M Collins. US Navy SEAL who died earlier this year and left behind a wife and 2 young children.
  • 4:45pm – Heat 1 starts
  • 5:00pm – Heat 2 starts
  • 5:15pm – Heat 3 starts
  • 5:30pm – Heat 4 starts
  • 6:00pm-6:30pm – Refreshments and snacks

Murph
For time:

  • 1 mile run
  • 100 Pull-ups*
  • 200 Push-ups*
  • 300 Squats*
  • 1 mile run

* Pull-ups, push-ups and squats may be partitioned as desired.

  • RX – +20lb. weight vest or body armor (bring your own)
  • Scaled – No vest
  • Beginner – 1 mile run – [50 ring rows, 100 push-ups, 150 squats] – 1 mile run

We will have judges for Rx and Scaled. Please let one of our trainers know if you are willing to be a judge.

Few notes for this Saturday.
Bring the whole family. There will be a prize for the largest cheerleading squad!
Please bring something comfortable to sit on while watching the movie, i.e. lawn chair, blanket/pillows, etc. We will have a big screen in the main gym area. We’ll provide popcorn, but if you want other snacks please bring your own.
Since Lone Survivor is an “R” rated movie, we will have activities and a separate movie for the kiddos. Please don’t let any kids 13 or under watch Lone Survivor at FTX. Hope you all understand.
See you there!


HonoredPrairie

Honored Prairie
Our next delivery is Saturday, June 14th. Your last day to order is Monday, June 9th.
Honored Prairie 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

Week of May 26 through 31

May 25th, 2014
by:

Announcements

Specialty Classes
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

June 7th “Murph” Fundraiser
Join us for this special event. Please see here for more information.

HonoredPrairie

Honored Prairie
Our next delivery is Saturday, June 14th. Your last day to order is Monday, June 9th.
Honored Prairie 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

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
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, May 26

Memorial Day

We are closed today.

memorialday2011

Memorial Day to Labor Day Challenge

Most of our CrossFit workouts are measured in order to objectively be able to evaluate progress. This week we are going to place a special emphasis on setting some benchmarks for everyone. We will do this again the week of Labor Day. The goal is to see how much each of you improves. In lieu of the Strength program we will be doing various smaller benchmarks in addition to a benchmark WOD. This will give us a good broad perspective on everyone’s general physical preparedness. We will make some sheets available for you all to record your results. We’ll save them so that you can see how much you progress throughout the summer.

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 when you are not used to that particular exercise can cause serious injury.

Talk to your trainers about scaling these WODs as necessary. We want the right level of challenge so that we can get a good benchmark assessment for proper comparison when you do this again at the end of the summer.

Tuesday, May 27

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, May 28

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, May 29

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, May 30

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, May 31

Today we will be meeting at the Wheaton North High School Track.

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 May 19 through 24

May 18th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday at 4:30pm-5:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

Summer Kids Classes – 10 Week Session
Our summer program for kids will start in just a couple of weeks. The times/session below are available for both age groups: 7-10 year old and 11-13 year old.

  • Tue/Thu classes (11:00am and 4:30pm options) will go from Thu, June 12 – Tue, August 19. $130.
  • Wed/Fri (11am only) classes will go from Fri, June 13 to Wednesday, August 20th. $130.

Contact Peter at peter@ftxcrossfit.com to sign up.

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
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, May 19

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

WOD
30:00 AMRAP

  • 50 yard KB Farmer Carry 70s/55s – 55s/35s35s/20s (Driveway)
  • 10 Push-ups
  • 20 DB Step-ups (Knee high box) 45s/30s – 30s/20s20s/12s
  • 10 Ring Rows
  • 15 OH Plate Lunges, 45/25/15# (Gym)
  • 10 Ring DipsRing Dips w/ bandBox Dips
  • 1 lap Bag carry 60/40# - 40/20# (Backyard)

Tuesday, May 20

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

WOD
15:00 AMRAP

  • 5 HSPU or Modification thereof
  • 10 Wall Ball 20/14#14/10#
  • 15 Wall Ball MB Sit-ups 20/14#14/10#

BarHSPU

Wednesday, May 21

StrengthGreen/Blue = Review movements in WOD – Black = Week 4/Day 3

WOD

  • 5 Thrusters each round for 5 Rounds @ 135/95#95/65#65/35#
  • Rest 1:00
  • 3 Power Cleans each round for 5 Rounds @ 85%75%65/35#
  • Rest 1:00
  • 5 Sots Press each round for 5 Rounds @ 95/65#55/35#KB Sots Press 20s/15s
  • Rest 1:00
  • 3 Hang Snatches each round for 5 Rounds @ 60%50%65/35#

Thursday, May 22

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

WOD
“Death-by-Strict Pull-ups”
Start at 3 and add 1 each round
If you can’t do an unassisted strict, then do kipping. If you can’t do kipping, then you will work on a pull-up progression during this time.

then

Death-by-Sprints”
Starting with a 70 yard sprint on the first minute, add 10 more yards every minute.
(Alternatively you can row instead. Row 70m the first minute and add 10m every minute after that.)

Friday, May 23

StrengthGreen/Blue = Back Squat – Black = Week 4/Day 5

WOD

8:00 AMLAP (As many laps as possible)
East-West Slam Ball Race

  • Slam Ball-Burpee-Wall Ball Throw 50/30#30/20#20/10# (See this video)
  • Traverse E-W for 10 yards. As Many lengths As Possible. There and Back is 2 lengths.

Rest 5:00

1 Mile Run for time. (4 laps around Church parking lot and one loop in driveway.)

PeterBurpeeSlamBallThrow

Saturday, May 24

StrengthGreen/Blue = None – Black = Week 4/Day 5

WOD
“Linda”
This WOD will be done in 2 heats. 1 person counts/spots and the other person does the WOD.
For time perform 10-9-8-7-6-5-4-3-2-1 of (Drop dead time is 20 minutes):

  • Deadlift 150%100%75% of BW
  • Bench Press 100%75%50% of BW
  • Power Clean 75%50%25% of BW

If you are doing black, then use the rig w/ the safety catches in place for the bench press!
The WOD weights are based on a % of BW, but don’t exceed 70-80% of your 1RM on any given exercise in this WOD.

Score is your time or as far as you got notated by the last exercise completed, # of reps required and actual # of reps done. Examples:

  • At the 20 min. mark you are working on completing the 4 bench presses and you just did 3. Score = BP/4/3.
  • At the 20 min. mark you are working on the 3 power cleans and you just managed to do the 1st one. Score = PC/3/1.

Week of May 12 through 17

May 11th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday and Wednesday at 5:30pm-6:30pm plus Friday at 4:30pm-5:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

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
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, May 12

StrengthGreen/Blue = Back Squat  +  Snatch Practice – Black = Week 3/Day 1

WOD
Snatch + Box Jump Ladder
Hang Snatch is permitted. No Step-ups on the Box Jumps. If you need to do step-ups for a joint issue, keep the height at knee height and add some weight each time.
15:00 AMRAP
1 Round = 10 Snatches and 10 Box Jumps

  • Starting weight for snatches: 45/15#
  • Starting height for box jumps: 16/12”
  • Snatch Ladder: 65/25# -> 75/35# -> 95/45# -> 115/65# -> +10# each time thereafter
  • Box Jump Ladder: Add 4”, 45# hi-temp plates will act as 4” after 24” box.

Once you fail on a weight or height stay at that weight and height for the rest of the time counting total rounds on that weight/height. The weight and height may progress in spite of a failure on the other movement. For example even if an athlete’s snatch maxes out they can continue to increase their box jump after every 10 snatches at the last achieved weight.

Score = Max weight and height attained + # of rounds completed + additional reps. Example: 115#/40″ – 6 rounds + 12 reps

Tuesday, May 13

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 2 WOD For Time 30-20-10 of:

  • T2BLeg Lifts
  • KB/DB Squat Jump 30/20#20/12#

On the squat jump you are squatting and then just getting a little air under both your feet.

Wednesday, May 14

StrengthNone WOD “Everything we Got” (start in heats of 2, start every :30, fastest athletes first) For time: Front:

  • Drag Sled down the driveway and back, 90#/70# on sled
  • Row 500m
  • Run 400yds (4 laps in back yard) then proceed to shed

Shed:

  • 50 Wallballs 20/14# @ 10′/9′ - 14/10# @ 10′/8′
  • 40 Total Hooks on the Heavy bag
  • 30 Burpees

Outside:

  • Obstacles (Blue: Big 5 in the middle Green: Beams, Tires, Tube, Up cargo net and Body hurdles)
  • 20 Tire flips (the 2 medium tires)
  • 25R/25L Hammer swings (Huge Tire)

Gym:

  • 30 Ground 2 Overhead 115/75#75/45#
  • 30 KB Swings 55/35# - 35/20#
  • 30 DB Thrusters 45s/30s20s/12s
  • 30 Ball Slams 50/30#30/20#
  • 5 Rope Climbs / 10 Ground 2 Standing

ScottRope

Thursday, May 15

StrengthGreen/Blue = Deadlift – Black = Week 3/Day 3 WOD 7 rounds for Time:

  • 10 Ring Push-ups - Platform Push-ups
  • 10 Wall Balls 20/14# @ 10′/9′ - 14/10# @ 10′/8′

Then: Row 1km

Friday, May 16

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 4 WOD Dual AMRAP Partner up and count for each other. Judge time is the rest time. If you are new to CrossFit and have no experience with the Clean and cannot perform the Green Level weight with correct form and mechanics, then you will do Medicine Ball Squat Cleans (MBSC) instead. 7:00 AMRAP

  • 6  Cleans 155/105#115/75#75/45#
  • 9 C2B - Pull-upsRing Rows

7:00 AMRAP

  • 15 KBS 70/55#55/35# - 35/20#
  • 30 D/U or 50 Singles

Saturday, May 17

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 5 Partner WOD 1 partner works through chipper while other partner runs. Complete the following chipper with one teammate performing reps while the other runs 400m. Switch whenever the runner completes the required distance. The WOD is over when the last rep is done. Teams start at 1:00 intervals, fastest teams first. Keep a team dry-erase board. For time complete the following in order:

  • 15 Rope climbsGround-to-Standing
  • 25 Pull-ups - Mod. Pull-up
  • 35 DipsMod. Dip
  • 15 Deadlifts 185/115#135/75#
  • 25 Box Jumps 30/24” - 24/20”
  • 35 T2Bs - Leg Raises
  • 15 Climb 12′ wall - 50 Wall Hops
  • 25 Snatches 95/65# -65/35#
  • 35 B.O.M.B. Throw 20# - 10#
  • 150 Double-Unders - 300 Singles
  • 25 GHD Sit-ups - 50 Sit-ups
  • 35 KB SDHPs 70/55# - 55/35#

Week of May 5 through 10

May 4th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday and Wednesday at 5:30pm-6:30pm plus Friday at 4:30pm-5:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

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
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, May 5

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

WOD
FGB Style
3 rounds of 5 minutes each with a 1 minute rest between rounds.
Each round consists of 5 exercises done for 1 minute each.

  • Air Squats
  • 4′ Lateral Jumps (Feet together) (Ea. Jump = 1 rep)
  • Ball Slams 20#/10#
  • Alt. Hammer Swings (L+R = 1 rep)
  • Med. Ball Sit-up 10#

Score is total # of reps performed

Tuesday, May 6

StrengthGreen – Practice One-Arm DB Snatch/Blue = DeadliftBlack = Week 2/Day 2

WOD
Death by Burpees/One-Arm Snatch
Each round will consist of two 1 minute intervals.

  • 1st Minute – Burpees
  • 2nd Minute – Alt. One-arm DB Snatch 45/30#30/20#

On one-arm DB Snatch do both left and right. L + R = 1 rep.
# of reps = 2x # of round.

  • Round 1 = 2 burpees in the first minute and 2 reps (both L +R) of one-arm snatch in the second minute.
  • Round 2 = 4 burpees in the first minute and 4 reps of one-arm snatch in the second minute.
  • Round 3 = 6 burpees in the first minute and 6 reps of one-arm snatch in the second minute.
  • Round 4 = 8 burpees in the first minute and 8 reps of one-arm snatch in the second minute.
  • and so on…

Watch your form on this WOD. Keep the mid-line stable. Score is last successful round completed plus number of reps of failed round (remember each round consists of 2 minutes/2 exercises).

Wednesday, May 7

StrengthGreen – Practice Bear Complex / Blue = Back Squat - Black = Week 2/Day 3

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 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

Thursday, May 8

StrengthNone today

WOD
Buy-in
Choose two of the following buy-in options. The AMRAP will start as soon as the last person in the class is done with their buy-ins. If you are done quickly with your two buy-ins, then rest.

  • 1 mile run
  • 1.5K row
  • 350 Double-unders or 1,500 singles
  • 15 Rope Climbs 15′
  • 1.5 miles on Airdyne

10 min. AMRAP

  • 10 Slam Ball over-the-shoulder cleans (let ball drop behind you) 30#/20#
  • 10 (Sit-up -> Indian Sit-up -> Tuck Jump -> Squat -> Burpee) Combos

Score is # of rounds complete + extra reps

Friday, May 9

StrengthGreen/Blue = None today – Black = Week 2/Day 4

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.

Saturday, May 10

StrengthGreen/Blue = Strict Press – Black = Week 2/Day 5

WOD
5 / 4 / 3 Rounds for time of:

  • 400m Run (2nd church lamp post)
  • 100yd (1 lap in back) Farmer walk 70/55 KBs45/30 DBs30/20DBs (Each time you set down weight you must do 10 air squats. Please do NOT drop weight. Set weight down gently on grass.)
  • 100yd (1 lap in back) lunges
  • Tire Obstacle
  • Hurdle Obstacle (If you can’t do it, then skip it.)

 

Week of April 28 through May 3

April 27th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday and Wednesday at 5:30pm-6:30pm plus Friday at 4:30pm-5:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

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 this upcoming Saturday, May 3rd. Your last day to order is this Monday, April 28th.
Honored Prairie 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 about ordering from Honored Prairie please contact Jennifer Schwartz at (630) 981-4964 or via e-mail at Jennifer@SchwartzFam.net.

Strength Program
Our strength training reflects 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start blue or black mid cycle. Do green until we come around to the beginning of another cycle.


Monday, April 28

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

WOD
Team Indian Run

  • Black – 1 mile run (4 laps around church parking lot + one loop around drive way) w/ 30# slamball
  • Blue – 0.8 mile run (3 laps around church parking lot) w/ 20# slam ball
  • Green – 0.6 mile run (2 laps around church parking lot) w/ 10# slam ball

Each team will consist of all athletes in the respective color/level group.

Rest/Stretch for 5 minutes

7 minute AMRAP

  • 10 Burpees
  • 10 Ring DipsProgression thereof
  • 10 KBS 70/55#55/35#35/20#

Tuesday, April 29

StrengthGreen/Blue = Deadlift – Black = Week 1/Day 2

WOD
For time:

  • 40 Air Squats
  • Run 400m
  • 40 Goblet Squats 70/55#55/35#35/20#
  • Row 400m
  • 40 Alt. Jumping Lunges
  • Run 400m
  • 40 Step-ups (knee high box) w/ 45/30 DBs30/20 KBS or DBs20/12# DBs

For larger classes Row can be done out of sequence. If you haven’t at least worked out 6 times in the last 2 weeks, skip the Step-ups.

Wednesday, April 30

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

WOD
“Lynne”
5 rounds for max reps
No time component. Transition from Bench Press to Pull-ups w/o rest in between.
Work in 2s or 3s. Make sure you use a spotter or safety catches on the bench press! No exceptions!

  • Bench press – 100% of BW - 66% of BW - 33% of BW
  • Pullups / Ring rows

If you put down bar for bench, then you’re done with bench and immediately proceed to pull-ups. If you come of the bar on pull-ups, then you are done with that round. On ring rows – If you pause/stop moving you are done with that round.

JimFPullUp

Jim Friedland getting in his pull-ups

Thursday, May 1

StrengthGreen/Blue = Practice Power Clean / Power Clean 8-5-3-3-3 Black = Week 1/Day 4

WOD
T-agility drill 3 attempts (Run it 2x at warm-up speeds prior to making 3 attempts)

Then

10 Minute AMRAP

  • 10 Indian-situps
  • 20 SDHP 95/65#65/35#
  • 5 Wall walksInch worms

Friday, May 2

StrengthGreen/Blue = Back Squat – Black = Week 1/Day 5

WOD
13.3
12 Minute AMRAP

  • 150 Wall balls 20/14# @ 10′/9′14/10# @ 10′/8′
  • 90 Double-unders (No singles!)
  • 30 Muscle-ups

Those that want to compare to their previous Open times do the WOD before the Strength. For those of you that can’t do Double-Unders, well… if you get that far today, then you’ll just have to try.

Saturday, May 3

No Strength today

WOD
For time:

  • Run 1 mile (4 laps around church + driveway loop)
  • 30 Slam Ball Burpees 50/30# 30/20# 20/10#
  • Run 1 mile
  • 30 DB Thrusters 45s/30s 30s/20s 20s/12s
  • Run 1 mile

Week of April 21 through 26

April 20th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

Kids Classes
Our Spring Session started up a couple of weeks ago, but it’s not too late to join. 7 week session at 2x per week for $95 1st Child and $47.50 for 2nd+. (Rate will be prorated for those that start late).
Contact Peter at peter@ftxcrossfit.com for more information.
Classes are 4:30pm-5:30pm on Tue/Thu.

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, May 3rd. Your last day to order is Monday, April 28th.
Honored Prairie 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

Strength Program
In an ongoing effort to provide the best training possible we have adjusted our strength training to reflect 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start a blue or black cycle this week. Do green until we come around to another cycle next week.


Monday, April 21

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

WOD
Nicole
20:00 AMRAP

  • Run 400m
  • Max set of pull-ups w/o coming off bar – Sub = Shoulder rotations while hanging

Score is # of 400m runs completed x # of pull-ups performed
If you can’t do an unassisted pull-up, then hang on the bar while doing shoulder rotations. Each full rotation = 1 rep. No using bands today or doing ring-rows.
In case of heavy rain, we will do “Cindy” instead.

Tuesday, April 22

StrengthGreen/Blue = Thruster Technique practiceWarm-up then do Power snatch – 8-5, Squat Snatch 5-3-3Black = Week 4/Day 2

WOD
Thruster Ladder
EMOTM – You will have 1 minute to perform the required # of reps of the indicated exercise. Any unused time is rest time.

  • Odd minutes = Burpees – # of reps = # of round, i.e. 1 burpee on round 1, 3 burpees on round 3, 5 burpees on round 5, and so on.
  • Even minutes = 8 Thrusters at the indicated weight

Thruster weights (Male/Female):

  • Minute 2 – 20# DBs/12# DBs
  • Minute 4 – 30# DBs/20# DBs
  • Minute 6 – 45# DBs/30# DBs
  • Minute 8 – 115#/45# DBs
  • Minute 10 – 135#/115#
  • Minute 12 – 155#/135#
  • Minute 14 – 185#/155#

If you don’t successfully complete at least the 7th minute, then rest 3 minutes and start-over from the very beginning with a second attempt.
Score = Full minutes successfully completed + partial reps of failed minuted. In the case of those that didn’t complete the 7th minute in the first attempt, your score is determined by your second attempt.

Wednesday, April 23

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

WOD
In front of a clock set for 12 minutes:
1 minute of 30″/24″24″/20″20″/16″ box jumps
1 minute of 115#/75#85#/55#65#/45# sumo deadlift high-pulls
2 minutes of 30″/24″24″/20″20″/16″ box jumps
2 minutes of 115#/75#85#/55#65#/45# sumo deadlift high-pulls
3 minutes of 30″/24″24″/20″20″/16″ box jumps
3 minutes of 115#/75#85#/55#65#/45# sumo deadlift high-pulls

Thursday, April 24

StrengthGreen/Blue = Strict Press – Black = Week 4/Day 4

WOD
Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups or progression thereof
20 strict pull-ups (Substitution – use bands as needed or do ring rows)
30 jumping alternating lunges

Friday, April 25

StrengthGreen/Blue = Back Squat – Black = Week 4/Day 5

WOD
FGB Style
3 rounds of 5 minutes each with a 1 minute rest between rounds.
Each round consists of 5 exercises done for 1 minute each.

  • Over-the-box jumps 20″/16″16″/12″
  • KBS 55/35#35#/20#
  • Indian Sit-ups
  • SDHP 95/65#KB SDHP 55/35#
  • T2B – Leg Raises

Score is total number of reps performed.

Airdyne2

Saturday, April 26

StrengthNone

WOD
Nancy FTX Style
5 Rounds for time of:

  • 400 meter run
  • Obstacle
  • 15 OHS 95/65#65/35#

Obstacle = After each 400m run (4 laps) you will select one obstacle given the appropriate color group. Select a different obstacle each time.

Blue

  • The Pit
  • Hurdles
  • Up and over
  • Weaver
  • Cargo Net (Up and over)

Green

  • Balance Beams
  • Cargo Net (Just touch top)
  • 3 Ground to standing
  • Tube
  • Tire obstacle

CargoNetBW

Week of April 14 through 19

April 13th, 2014
by:

Announcements

Good Friday
AM Classes only
The last class is at 10am.

GoodFriday

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – No boxing classes 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.

Kids Classes
Our Spring Session started up last week, but it’s not too late to join. 7 week session at 2x per week for $95 1st Child and $47.50 for 2nd+. (Rate will be prorated for those that start late).
Contact Peter at peter@ftxcrossfit.com for more information.
Classes are 4:30pm-5:30pm on Tue/Thu and Wed/Fri.

Strength Program
In an ongoing effort to provide the best training possible we have adjusted our strength training to reflect 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start a blue or black cycle this week. Do green until we come around to another cycle in 2 weeks.


Monday, April 14

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

WOD
Alternating Tabata (Rotate through the movements, round after round)
1 Round = 20 seconds of Work/10 seconds of Rest
8 rounds per exercise for 32 Rounds Total.
Switch from one movement to the next during the short rest period. Count reps for Score.

  • Wall Ball 20/1414/10#
  • KTEHanging leg raise
  • KB Swings 55/35#35/20#
  • SB Cleans 50/30#30/20#

Tuesday, April 15

StrengthGreen/Blue = OHS from the floor as a class – Black = Week 3/Day 2

WOD
5 Rounds for Time

  • Snatch 1000#750#500#
  • 10 Over-bar Burpees
  • 20 Sit-ups

For the snatch pick one weight and stick with it through out the WOD. For example 100 lbs. will require 10 reps at black. 45 lbs at green will require 12 reps.

Wednesday, April 16

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

WOD
“Try to Finish”
Instructions: Always start at the beginning of each new round at the T2B. You have the designated times on each round to finish all the reps. Any remaining time is rest. If you fail to get all the reps do not advance but start over after a 3:00 rest and try again. You get 2 attempts.

1st Round 0:00 – 0:30

  • 5 T2BLeg Raises

 2nd Round :30 – 1:30

  • 5 T2BLeg Raises
  • 10 Burpees

3rd Round 1:30 – 3:00

  • 5 T2BLeg Raises
  • 10 Burpees
  • 15 Pull-upsRing Rows

4th  Round 3:00 – 5:00

  • 5 T2BLeg Raises
  • 10 Burpees
  • 15 Pull-upsRing Rows
  • 20 D/U – 50 Singles

5th  Round 5:00 – 8:00

  • 5 T2BLeg Raises
  • 10 Burpees
  • 15 Pull-upsRing Rows
  • 20 D/U – 50 Singles
  • 25 Wall Ball 20/14#14/10#

6th  Round 8:00 – 12:00

  • 5 T2BLeg Raise
  • 10 Burpees
  • 15 Pull-upsRing Rows
  • 20 D/U – 50 Singles
  • 25 Wall Ball 20/14#14/10#
  • 30 KBS 55/35#35/20#

Thursday, April 17

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 4

WOD
5 Rounds for Time:

  • 20 Push-ups
  • 20 KB/DB Weighted Step-ups 45/30s35/20s25/12s
  • Run 400m

Friday, April 18

Good Friday Schedule – AM Classes Only today. 10am is the last class.

StrengthGreen/Blue = Back Squat – Black = Week 3/Day 5

WOD
1:00 On/1:00 Off
Full list 3x Through, Count all reps for Points

  • Scotty-Bobs, Men’s DB 40/20s – Women’s DB 30/12s, Must do both arms for 1 pt.
  • 15’ Rope Climb - Ground to Standing
  • Run 50 yards in Driveway, 1 pt. every 50 yards
  • KB Turkish Get-Ups 55/35#20/10#
  • Snatch Balance 95/65#45/35#

TurkishGetUp

Saturday, April 19

StrengthNone

WOD
Teams of 2
For Time:

1 person rows : 1 Person does reps of the following (switching every 300m rowed):

  • 50 Burpee-Box Jump 24/20″20/16”
  • 100 D/U400 Singles
  • 50 2-fer-1 Wall Balls 20/14#Wall Balls 14/10#
  • 100 D/U400 Singles
  • 50 Pull-up/T2BJumping Pull-up/Hanging Leg-raise
  • 100 D/U400 Singles
  • 50 G2O 115/75#75/45#

Week of April 7 through 12

April 6th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

Kids Classes
Our Spring Session starts up this week. 7 week session at 2x per week for $95 1st Child and $47.50 for 2nd+.
Contact Peter at peter@ftxcrossfit.com for more information.
Classes are 4:30pm-5:30pm on Tue/Thu and Wed/Fri.

Strength Program
In an ongoing effort to provide the best training possible we are adjusting our strength training to reflect 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start a blue or black cycle this week. Do green until we come around to another cycle in 3 weeks.

ski_signs


Monday, April 7

StrengthGreen/Blue = OHS – Black = Week 2/Day 1

WOD
8 rounds of the following Circuit.
Each round consists of 1:00 of work and 2:00 of rest.

  • 5 Box Jumps 30/24″24/20″20/16”
  • 5 Wall Balls 30/20#20/14#14/10#
  • 5 Ball Slams 50/30/20#

Start each round wherever you finished the last round. Score is total number of reps completed.
Work in with someone doing the same level as you. Rest when they work and vice-versa.

Tuesday, April 8

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

WOD
FGB Style
3 rounds of 5 minutes each with a 1 minute rest between rounds.
Each round consists of 5 exercises done for 1 minute each.

  • Burpees
  • KBS, 55/35#35/20#
  • Split Box Jump 16”12”
  • Pull-ups / Mod. Pull-ups
  • OHS 95/65#55/35#

Score is total number of reps performed.

Wednesday, April 9

StrengthGreen/Blue = Back Squat – Black = Week 2/Day 3

WOD
8:00 AMRAP

  • 21 D/U50 Singles
  • 7 C2BPull-ups

Rest 7:00

8:00 AMRAP

  • 10 KB SDHP 70/55#55/35#
  • 10 Burpees

Thursday, April 10

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

WOD
20:00 Progressive – AMRAP
Score is what round you finish + reps in the last unfinished round.

  • 1* Deadlift 135/95#115/75#75/45#
  • 1* Push-press 135/95#115/75#75/45#
  • 1* Front squat 135/95#115/75#75/45#
  • Run the Driveway 2x or 3 laps in the back yard. Stays the same each round

* +1 Rep every round

Friday, April 11

StrengthGreen/Blue = Bench Press – Black = Week 2/Day 5

WOD
Chipper For Time:

  • 10 Weighted Pull-ups 45/20#Strict Pull-ups - Mod. Pull-ups
  • 20 Clapping Push-upsPush-ups
  • 30 Weighted Lunges, 75/45# (OHFront loadBack Load)
  • 40 Push-press, 75/45#
  • 50 Box Jump 24/20”20/16”
  • 60 SB Chest Throws, 10# (stay very close to the wall, let it bounce)
  • 70 D/U  -  150 Singles
  • 80 KB/DB Weighted step-ups 45/30#30/20#20/12# (Knee Height Box)
  • 900m Run (Row if raining) – 2 laps around church parking lot

Saturday, April 12

ObstaclesBW

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.

Week of March 31 through April 5

March 30th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – None this week. They resume on April 11th.

Strength Program
In an ongoing effort to provide the best training possible we are adjusting our strength training to reflect 3 levels:
Green - This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue - This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black - A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels.


Monday, March 31

Strength – None

WOD
CrossFit Total
Read this to learn about the CrossFit total. Since we are starting a new strength program we want to get a benchmark of where you are. This is for our Blue and Black level athletes. Do NOT attempt a 1RM if you haven’t been working out regularly AND have been doing these lifts at heavy weights over the past 4 weeks. If this is the case, then do Green today.

Black and Blue Level

  • Back squat, 1 rep
  • Shoulder Press, 1 rep
  • Deadlift, 1 rep

Green Level
Do 3-5 sets of 5-8 reps each of the following 3 movements in any order:

  • Back Squat
  • Strict Press
  • Deadlift

For our brand new beginners this will be a perfect time to learn the mechanics of these 3 main movements.

Tuesday, April 1

StrengthGreen/Blue = Bench Press – Black = Chest

WOD
50 minute AMRAP
Burpees

Wednesday, April 2

StrengthGreen/Blue = Strict Press – Black= Shoulders

WOD
“Prison Break”
2 Rounds of:

  • Dip Walk (Basics – 10 Dips)
  • Monkey bars (14 Pull-ups)
  • Low crawl obstacle
  • Climb over rope wall (Wall Hops – Hold onto rope and put feet 5x on wall)
  • Over-box Jump Circuit
  • Speed Ladder
  • Climb 15′ rope (3x Ground to Standing)
  • Traverse Climbing wall
  • 500m row
  • Carry Punching bag60/40 lbs. bag carry to pole and back

30 minute time cap on this WOD

PrisonBreak

Thursday, April 3

StrengthGreen/Blue = Back Squat – Black = Legs

WOD
15 minute AMRAP of:

  • 25 Double-unders or 100 Singles
  • 25 Box Jumps 20″/16″
  • 25 SDHP 95/65#KB SDHP 55/30#

Friday, April 4

StrengthGreen/Blue = Deadlift – Black = Core

WOD
Tabata
Each round consists of 20s of work and 10s of rest. Perform 8 rounds for each of the following exercises with 1 minute of rest between exercises. You may perform the exercises in any order.

  • Push-ups
  • Sit-ups
  • Air Squats
  • Wall Ball 14/10# @ 10′/8′
  • Row for calories

Saturday, April 5

Strength – None – Black = Pull

WOD
“Daniel”
For time:
50 pull-ups (Bands/ring rows as needed)
400-meter run
95/65 lb. thruster, 21 reps 65/35 lb.
800-meter run
95/65 lb. thruster, 21 reps 65/35 lb.
400-meter run
50 pull-ups (Bands/ring rows as needed)

daniel-th

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

 

 

Week of March 24 through 29

March 23rd, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – None this week. They resume on April 11th.

CFGames2014a

CrossFit Open
Last week of the CrossFit Open!
The Open will run through noon next Monday, March 31st. This week will be WOD 5 of 5. This week’s WOD will be announced on Thursday evening and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.

CrossFit Open Potluck Party
Saturday March 29 @ 11:00am-2:00pm
Do 14.5, eat food and hangout with friends!
Sign-up sheet for food is at FTX CrossFit


Monday, March 24

Class Strength – Back Squat
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Given how much everyone liked 14.2…
(Only go green if you really can’t do the blue weight. The point is to stretch and push yourself, but be smart. Form/mechanics should be safe for G2O.)
From 0:00-2:00 Perform

  • 10 Box Jumps 24″/20″20″/16″
  • 10 G2O 95/65#65/45#

From 2:00-4:00 Perform

  • 12 Box Jumps 24″/20″20″/16″
  • 12 G2O 95/65#65/45#

From 4:00-6:00 Perform

  • 14 Box Jumps 24″/20″20″/16″
  • 14 G2O 95/65#65/45#

And so on…

Tuesday, March 25

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Work on rope climbing technique.

WOD
321 rounds for time of:
Black – You should do black only if you truly are doing each dip and squat through the full range of motion. No short changing the movement.
Blue – Your are focusing on full range of motion. Some of you may never or rarely have worked on ring-dips. Work on these today even if you can only do 2-3 at a time. If you’ve used bands in the past to assist, then make sure you are using a smaller band or no band today. If you haven’t gotten a rope climb prior to today, then today’s the day. Make sure you actually figure out the rope climb. Take your time and get them.
Green – Get your 1 rope climb! Take it nice and slow, but get that rope climb even if it’s just 3-5′. Work on ring dips, even if it is just being stable holding the top position. Really work on full range of motion for the squats.

  • 15-foot rope climb, 5 - 31 ascents
  • 251510 ring dips
  • 100 squats

Wednesday, March 26

Class Strength – Strict Press
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
FGB Style
3 Rounds consisting of 5 exercises being perform for 1 minute each with a minute of rest between rounds.

  • SDHP 95/65# - 65/45#
  • Burpees
  • Step-ups w/ 30/20# - 20/15# KBS
  • Indian sit-ups
  • DB Push-press 30s/20s20s/12s

JaimeeOlySnatch

Thursday, March 27

Class Strength – None

Team WOD
Teams of 3 or 4 persons
Each team must complete 30 reps of each of the following exercises x the number of team members. Each team member contributes to the total required # of reps for each exercises. Team members do NOT have to contribute equally. It only matters that the team as a whole attains the total.

  • Box Jumps 24″/20″20″/16″
  • Wall Balls 20/14# @ 10′/9′ - 14/10# @ 10′/8′
  • Slam Ball 50/30#30/20#
  • 8-Count Body Builders

But every 2:00 minutes, including at the start, a team member must start rowing for a distance of 500m. Once a team member completes the row, they can resume working on completing the 4 exercises. A team is finished once all the required reps are completed for the 4 exercises. If a team member takes longer than 2:00 minutes to row, then you will have more than 1 team member rowing at a time.

Friday, March 28 and Saturday, March 29

2014 CrossFit Open
We won’t know what the WOD is until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering a scaled version.
We will also offer an alternate surprise WOD.

We will also have a final Open WOD Potluck party from 11:00am-2:00pm. Join us for the WOD, food and friends.

paleopotluck

WOD
14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar facing Burpees

Week of March 17 through 22

March 16th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

HonoredPrairie

Honored Prairie
Our next delivery is this Saturday, March 22nd. Your last day to order is this Monday, March 17th.
Honored Prairie 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

CFGames2014a

CrossFit Open
The CrossFit Open is on!
The Open will run through 5:30pm on Monday, March 31st. This week will be WOD 4 of 5. This week’s WOD will be announced on Thursday evening and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, March 17

Class Strength - Strict Press
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
15 Minute AMRAP

  • 14 Alt. Pistol SquatsGoblet Squat 55/35#Prisoner Squats
  • 10 C2BPull-upsRing Rows
  • 6 Strict HSPUHSPUProgression

Tuesday, March 18

Class Strength – Back Squat
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
4-5 Rds. in 30 minutes
Not for time. Goal is to do each set unbroken.

  • 10 Ft. Squat @ 70% of 1RM
  • 5 S2O @ same wt. as Ft. Squat
  • 10 T2BLeg Lifts
  • 2 Alt. Turkish Get-ups @ 95% - 85%75% of 1 RM

IMG_1015

Wednesday, March 19

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Squat Snatch 1-1-1-1-1-1-1
Perform 3-5 reps of each of the following:

  • Hang Snatch
  • Hang Squat Snatch
  • Power Snatch
  • Drop Snatch Balance
  • Squat Snatch

Thursday, March 20

Class Strength – Bench Press
1×10 @ 50-60%, 2×8 @ 65-75%, 5-5-5
Warm-up and then do 3-5 sets of 5-8 reps with light weight increasing to moderate weight. Pay attention to mechanics – full range of motion.

WOD
Perform the following 5 minute AMRAPs in any order with 5 minutes of rest in between.

  • D/Us or Singles – w/ a 500m row buy-in
  • Airdyne for Calories – w/ 2 Rope climbs 15′ or 5 Ground to Standing buy-in
  • Box Jumps 20″/16″ – w/ 10x 10yd Shuttle runs touching floor w/ 1 hand buy-in

Score is total number of combined reps/cals from all 3 AMRAPs. Don’t count the buy-in. (Every 5 singles = 1 rep)

14_2Jessica

Friday, March 21 and Saturday, March 22

2014 CrossFit Open
We won’t know what the WOD is until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering a scaled version.
We will also offer an alternate surprise WOD.

WOD
14.4

Week of March 10 through 15

March 9th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

HonoredPrairie

Honored Prairie
Our next delivery is Saturday, March 22nd. Your last day to order is Monday, March 17th.
Honored Prairie 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

CFGames2014a

CrossFit Open
The CrossFit Open is on!
The Open will run through 5:30pm on Monday, March 31st. This week will be WOD 3 of 5. This week’s WOD will be announced on Thursday evening and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, March 10

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Do each of the following 2 minute AMRAPs in any order. 1 minute rest between each AMRAP.

  • HR Push-ups
  • Marine style anchored Sit-ups
  • Box Jumps 20″/16″
  • T2B or Leg Lifts
  • HSPUs or progression
  • Row for calories

RowMiles

Tuesday, March 11

Class Strength – Back Squat
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Clean & Jerk 1-1-1-1-1-1-1
Clean & Jerk 3-3-3-3-3
Practice hang power clean, power clean, squat clean, split jerk by doing 2 sets of 5 reps each with moderate to light weight. Then do 2 sets of 3 clean & jerks.

Wednesday, March 12

Class Strength – Strict Press
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
This WOD is not for time. Do 4-5 rounds in 30 minutes. Do each set unbroken. Really concentrate and work on form/mechanics, except do the two X-Agility drills each round as quickly as possible.

  • 6 Squat Snatch @ 70-75% of 1RM – 6 Power Snatch @ 70-75% of 1RM
  • 2 Rope Climbs 15′ – 5 Ground to standing
  • 2 X-Agility Drills (Do twice w/o stopping.)
  • 10 Strict Ring DipsStrict Bar DipsBox Dips

xagilitydrill

Cones make a 10′x10′ square.

Thursday, March 13

Class Strength – None

WOD
For time (Score is your time for all 3 rounds including 1500m row):
1500m Row and then 3 Rounds of:

  • 10 Wall Balls 20/14# @ 10′/9′14#/10# @ 10′/8′
  • 20 Burpees
  • 30 Sit-ups
  • Traverse Parallel Bars / 5 Dips
  • Climb 12′ Wall / 5 Wall hops
  • Monkey Bars / 10 Pull-ups
  • 2 Rope Climbs / 5 Ground-to-standing
  • 2 10 Yd Bear Crawls
  • 10 Tire Flips

Friday, March 14 and Saturday, March 15

2014 CrossFit Open
We won’t know what the WOD is until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering a scaled version.
We will also offer an alternate surprise WOD.

WOD
14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Week of March 3 through 8

March 2nd, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

CFGames2014a

CrossFit Open
The CrossFit Open is on!
The Open will run through noon on Monday, March 31st. This week will be WOD 2 of 5. This week’s WOD will be announced on Thursday evening and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, March 3

Class Strength – Strict Press
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
7:00 AMRAP

  • 30 D/Us100 Singles
  • 15 S2O 115/95#95/65#65/35#45/25#
  • 10 T2B - Leg Lifts

Rest 7:00

7:00 AMRAP

  • 20 Wall Ball 30/20#@ 10′/8′20/14# @ 10′/9′14/10# @ 10′/8′
  • 10 C2B Pull-ups10 Pull-ups20 Ring Rows

Those that want to re-do 14.1 may do so. Remember that all scores must be submitted by 7pm.

Tuesday, March 4

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
DT
Five rounds of:

  • 155/105#115/75#85/45# Deadlift, 12 reps
  • 155/105#115/75#85/45# Hang power clean, 9 reps
  • 155/105#115/75#85/45# Push jerk, 6 reps

DT-th

In honor of USAF SSgt Timothy P. Davis, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Wednesday, March 5

Class Strength – None

WOD
This WOD is not for time. Go at a steady pace. Do each set unbroken. Work on proper form and mechanics.
4-5 Rounds in 40 minutes

  • 10 reps of Front Squat (bar starts on ground) @ 65-70% of 1RM
  • 5 Bar Muscle-ups10 Strict Pull-ups20 Ring Rows
  • 8 Wall Walk/Strict HSPU Combo – 8 Wall Walks8 Inch worms
  • 30 D/U20 D/U50 Singles <- Do unbroken. Otherwise start over.
  • Box Jump ladder 16″ – 20″ – 24″ – 30″ – 36″ – 40″ – 44″ – 48″ (Progress as far on the ladder each time as you safely can. Take your time on the higher jumps. Those that can jump higher may skip the first 2-3 heights. Move on to next round once you fail twice at a given height.)

Jumprope

Thursday, March 6

Class Strength – None

WOD
Tabata
Each round consists of 20s of work and 10s of rest
8 Rounds per exercise. 1 minute of rest between exercises.

  • Sit-ups
  • Alt. KB Snatch 55/35#35#/20#20/15# (KB doesn’t need to touch floor between reps. Arm must be fully extended at bottom and KB must be below knee.)
  • Row for Calories
  • Shuttle Runs 10′ (Touch floor w/ one hand)
  • Box Jumps 24/20″ - 20/16″

Make sure you do a proper cool down!

Friday, March 7 and Saturday, March 8

2014 CrossFit Open
We won’t know what the WOD will be until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering a scaled version (if needed).
We will also offer an alternate surprise WOD.

WOD
14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  •    10 overhead squats
  •    10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  •    12 overhead squats
  •    12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  •    14 overhead squats
  •    14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Spring ’14 T-Shirts

February 24th, 2014
by:

Check-out our new t-shirt design.
Pre-order now for $25 each. ($30 later)
Shirts are a tri-blend material.
Order via our Facebook page or send an email to service@ftxcrossfit.com with the following information:

  • Name
  • Shirt size
  • M or F cut
  • Qty
  • Color
  • Payment method: To your account or cash/check upon pick-up.

FTX_Shirts_02152014 FTX_Shirts_021520142 FTX_Shirts_021520143 FTX_Shirts_021520144 FTX_Shirts_021520145

Week of February 24 through March 1

February 23rd, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

CFGames2014a

CrossFit Open
The CrossFit Open Starts this week!
Registration for the 2014 CrossFit here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from this Thursday, February 27th to Monday, March 31st. It will be 5 WODs throughout the next 5 weeks. A WOD will be announced each Thursday and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, February 24

Class Strength – Deadlift
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
AMRAP 7:00

  • 5 Clean & Jerk – 135/95#95/65#(Slam Ball 50#/30#)
  • 10 T2BLeg Lifts

Rest 7:00

AMRAP 7:00

  • 10 Box Jumps 30″/24″24″/20″20″/16″
  • 10 Alt. Pistols w/ 15 lb KB or DB - Alt. PistolsGoblet Squat 55/35#

Tuesday, February 25

Class Strength – Back Squat
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
For time:
24-18-12 Reps

  • DB Thrusters 45/30#30/20#20/12#
  • Wall Ball Sit-ups 20/14# @ 6′/4′14/10# @ 6′/4′

Wednesday, February 26

Class Strength – Strict Press
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
For time work through the following chipper:
(You can do exercises in any order, except pull-ups need to be the 3rd exercise.)

  • Row 1000m
  • 50 Wall Balls 20/14# @ 10′/9′14/10# @ 10′/8′
  • Pull-ups 100 – 7550 or progression (Don’t allow hands to tear. Stop before that!)
  • 100 Walking Lunges
  • Airdyne 1 mile

AirdyneChipMorgan

Thursday, February 27

Class Strength – None

WOD
FGB Style
5 Rounds
Each round consists of doing the following 5 movements for 1:00 each. After each round rest for 1:00.

  • Hammer Swings
  • Jump Rope – Singles
  • Box Jumps 20″/16″
  • Leg lifts (Touch floor and get feet past 90 degrees vertical)
  • Burpees w/o push-up

If you have time, do extra SMR.

Jumprope2

Friday, February 28 and Saturday, February 29

2014 CrossFit Open
We won’t know what the WOD is until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering scaled version.
We will also offer an alternate surprise WOD.

WOD
14.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Week of February 17 through February 22

February 16th, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes. This winter will end some day!

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm
Boxing Class – See whiteboard for times and sign-up sheet

CFGames2014a

CrossFit Open
The 2014 CrossFit Open starts next week. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Make sure you take the time to properly cool down after each WOD. Stretch, SMR, etc. Don’t neglect this!

Monday, February 17

Class Strength – Bench Press
1×10 @ 50%, 2×8 @ 65-70%, 3×3 @ 80-90%. Weighted ring dips 8-5-3-3-3.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of bench press at 5-8 reps each with moderate weight. Do 3 sets of dips at 8 reps each.

WOD
To the tune of Moby – Flower (“Bring Sally Up”) – 3:27 (30 reps)

  1. Just air squats
  2. Rest 5 minutes
  3. Back Squat 135/95# 95/65# 55/35#

Stretch and do SMR.

Tuesday, February 18

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 65-70%, 3×3 @ 80-90% + 3 sets of straight-leg deadlifts of 8-10 reps each
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight. Also practice a couple of sets of straight-leg deadlifts with just a bar.

WOD
12 Minute AMRAP

  • 15 Box Jumps 24/20″20″/16″
  • 12 T2BLeg Lifts
  • Snatch 115/75#85/55#55#/35#

Spend some extra time cooling down today. Stretching and SMR.

Wednesday, February 19

Class Strength – Back Squat
1×10 @ 50%, 2×8 @ 65-70%, 3×3 @ 80-90%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Tabata
Each round consists of 20s of work and 10s of rest
Perform each exercise for 8 rounds. 1 minute of rest between exercises. Perform exercises in any order.

  1. Med Ball Sit-ups 30/20#20#/10#
  2. Slam Balls 50#/30#30#/20#
  3. Burpees
  4. DB Push-presses 45s#/30s# - 30s#/20s# - 20s#/12s#

FTXWOD3

Thursday, February 20

Class Strength – None

WOD
30 minute AMRAP
Buy-in of 1000m row

  • Bear crawl 10 yds
  • 10 Pull-ups (P/U Progression or ring rows)
  • 10 Squat -> Tuck Jump combos
  • Crab walk 10 yds
  • 10 Indian sit-up -> Burpee combos
  • 10 HR Push-ups
  • Duck walk 10 yds
  • 10 Good mornings 45/30# 30#/15#
  • 10 Inchworms

Friday, February 21

Class Strength – None

WOD
This WOD is not for time. Go at an even solid pace for a maximum of 40 minutes. Each exercise should be completed unbroken.
Complete approx. 3-5 rounds in the maximum 40 minutes allotted. Don’t do more than 5 rounds.

  • 8 Squat Cleans @ 70% of 1RM – Do a light weight
  • 12 Slam Balls 50/30# - 30/20#
  • 2 Rope climbs 10′ w/o legs - w/ legs4 ground to standing
  • 10 Ring dipsBar Dips - Box dips

Once you are done spend the rest of the time stretching and doing SMR.

Boxing1

Saturday, February 22

Class Strength – None

WOD
Rest 10 minutes between WODs. Those that have been doing CrossFit for less than six months or workout 3x or less per week do only 1 of these WODs.

“Jackie”
For time:

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

“Karen”
For time:

  • 150 WallBalls – 20/14# @ 10′/9′14/10# @ 10′/8′

Once you are done, spend time cooling down doing SMR and stretching.

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. If you are unfamiliar with any of the exercises in the WODs below, then please work with a trainer sometime during the week to learn it ahead of time. The purpose of the Open Prep time is to create a competitive environment to push you harder. The focus will not be on correcting movements/technique, though if we see something unsafe we will obviously point that out.

WOD
In addition to the above 2 WODs we will also do:

“Amanda”
For time:
9, 7 and 5 reps of:

  • Muscle-ups (Sub – C2B or Pull-ups + Ring Dips)
  • Snatches (135/95 lb.)

Week of February 10 through February 15

February 9th, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm Cancelled
Boxing Class – See whiteboard for times and sign-up sheet

CFGames2014a

CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, February 10

Class Strength – Deadlift
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
“Diane”
For time:
21-15-9 Reps

  • Deadlift 225/155#165/115# - 95/65#
  • HSPU - HSPU Progression

Tuesday, February 11

Class Strength – Back Squat
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Work on learning how to climb the rope and work on proper form/technique for the front squat.

WOD
15:00 AMRAP

  • 15′ Rope climb - 2 Ground to Standing
  • 3 Front Squats 135/95#95#/65#65#-35#
  • 2 15′ Rope climbs - 4 Ground to Standing
  • 6 Front Squats 135/95#95#/65#65#-35#
  • 3 15′ Rope climbs6 Ground to Standing
  • 9 Front Squats 135/95# - 95#/65#65#-35#
  • 4 15′ Rope climbs8 Ground to Standing
  • 12 Front Squats 135/95#95#/65#65#-35#
  • and so on.

Score is # of reps completed

Wednesday, February 12

Class Strength – Strict Press
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
1:00 on / 1:00 off
5 Rounds

  • 5 Over-the-box jumps 20/16″16/12″
  • AMRAP of Ring Push-upsHR Push-ups

5 Rounds

  • 5 HSPUHSPU Progression
  • Slam Ball Burpees 50/30#30/20#

Thursday, February 13

Class Strength – None

WOD
Do 3:00 AMRAPs of each of the following in any order w/ 3:00 of rest in between each:

  • D/Us or Singles
  • Row for calories
  • K2E – Leg lifts
  • Airdyne for Calories
  • Burpees

Score is total # of reps/calories (Divide # of singles by 5)

After the WOD make sure you spend a decent amount of time stretching and doing SMR. Don’t neglect this!

HeatherDU

Friday, February 14

Class Strength – Bench Press
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Death by Thrusters and Pull-ups
For each round increase the number of reps of both the thrusters and the pull-ups by 1.

  • Thrusters 105/75#75/45#55/35#
  • C2BPull-upsRing Rows

Unlike the usual “Death by” the amount of time you have to complete a round will vary:

  • Rounds 1-5 = 1:00 / round
  • Rounds 6-10 = 2:00 / round
  • Rounds 11-15 = 3:00 / round
  • Rounds 16-20 = 4:00 / round
  • and so on.

Your score is rounds completed + reps completed in the last and failed round

Saturday, February 15

Class Strength – OHS
Warm-up, then 1×15.
Work on form/mechanics of the OHS. Do 2-3 sets of 5 reps at light to moderate weight. Make sure you use active shoulders.

WOD
Do 2 of the following 3 10:00 AMRAPs with 10:00 of rest in between.

AMRAP #1

  • 30 D/U or 100 singles
  • 30 Alternating One-arm DB Snatch 45/30#30/20#20/12#

AMRAP #2

  • 20 Burpees
  • 20 SDHP 95/65#75/55#45/30# (Use KBs for green wts.)

AMRAP #3

  • 25 Wall Balls 20/14# @ 10′/9′14/10# @ 10′/8′
  • 25 Wall Ball Sit-ups 20/14#14/10#

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. If you are unfamiliar with any of the exercises in the WODs below, then please work with a trainer sometime during the week to learn it ahead of time. The purpose of the Open Prep time is to create a competitive environment to push you harder. The focus will not be on correcting movements/technique, though if we see something unsafe we will obviously point that out.

WOD
All 3 of the above 10:00 AMRAPs

Week of February 3 through February 8

February 2nd, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Honored Prairie
Our next delivery is this Saturday, February 8th. Your last day to order is this Monday, February 3rd.
Honored Prairie 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

HonoredPrairie

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm
No specialty class on Tuesday
Boxing Class – See whiteboard for times and sign-up sheet

CFGames2014a

CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Do NOT allow your hands to tear early on in this Week.
Stop or Mod before this happens.

Monday, February 3

Class Strength – Deadlift
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD
7:00 AMRAP

  • 7 Pull-ups
  • 7 Front Squats, 115/75# – 95/65#65/35#

Rest 7:00

7:00 AMRAP

  • 7 Bent-over Rows, 115/75# - 95/65#65/35#
  • 7 Burpees

Tuesday, February 4

Class Strength – Strict Press
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD
In this workout you move from each of five stations after a minute. Each of the 3 rounds consist of five-minutes from which a one-minute break is allowed before repeating. The stations are:

  • C2B Pull-upsPull-ups - Ring Rows
  • DB Thruster 45/30s40/25s20/12s
  • D/USingles
  • Wall Ball 30/20# @ 10′/9′20/14# @ 10/9’ – 14/10# @ 10/8’
  • Snatch 95/75#75/65#55/35#

The clock does not reset or stop between exercises. On call of “switch,” everyone must move to next station immediately for good score. One point is given for each rep performed.

Wednesday, February 5

Class Strength – Back Squat
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD

  • In 8:00 perform as many Pull-ups as Possible. Each time you come off the bar you have to do 10 Box Jumps (24/20”, 20/16”). Only pull-ups count for a score. (If you can’t do an unassisted pull-up, then use a band where you can get 4-6 pull-ups in a row.)
  • Roll out each Lat for 2:00
  • Roll out each Calf for 4:00
  • 10:00 Row For Distance. Set Rowers for 10:00 countdown to stop on exact distance achieved in that amount of time.

Thursday, February 6

Class Strength – Bench Press
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD

10:00 AMRAP

  • 10 Deadlifts, 185/135#155/105#115/75#95/65#
  • 10 Strict Pull-up (any Style as long as it is Strict)Kipping or modified Pull-up

Roll out each Lat for 2:00
Press each Bicep for 1:00

5:00 AMRAP

  • Air Squats, Below Parallel Only!

If you can not squat below parallel, practice the many different methods for improving your range of motion until class is over. Such as: Bottom-Top-Bottom Squats, Box Squats, Supported Squats, Sitting in the Squat, Goblet Squats. Let this range of motion become your norm.

BoxingFelicia

Friday, February 7

Class Strength – None

WOD
Progressive AMRAP Chipper

  • Do the chipper below for 2:00. Record # of reps.
  • Rest for 2:00
  • Start over at the beginning of the Chipper and do the chipper below for 4:00. Record # of reps.
  • Start over at the beginning of the Chipper and perform the Chipper in its entirety. For Time (Time cap of 30 minutes – From the time you start the full chipper.)
  • 20 C2BPull-upsRing Rows
  • 20 Wall Balls (2 fer 1s)20/14# @ 10/9’14/10# @ 10/8’
  • 20 C2B – Pull-upsRing Rows
  • 20 Front Squat 135/95# - 115/75#95/65#65/35#
  • 20  Burpees
  • 20 Snatch 135/95# - 115/75#95/65# - 65/35#
  • 20 T2BLeg Lifts
  • 20 S2O 135/95#115/75# - 95/65#65/35#
  • 200 D/U800 Singles

If you completed the chipper in 30 minutes or less, then your score is your time in seconds minus 3x the number of reps you completed in the 2:00 and 4:00 runs through the chipper.
If you did not complete the chipper in 30 minutes or less, then your score is total number of reps completed minus the number of reps completed in the 2:00 and 4:00 runs through the chipper.
Pick a color level where the squat weight and S2O weight is something you can normally do unbroken at a decent pace without a problem.

Saturday, February 8

Class Strength – None

WOD
7:00 AMRAP

  • 5 Snatches, 135/95#115/75#75/45#
  • 8 Over-Bar Burpees

14:00 AMRAP

  • 1000# – 750#500# of Hang to Overhead (H2O)
  • 90 D/U200 Singles
  • 10 Burpees

6:00 AMRAP

  • 6 Deadlift, 135/95#115/75#75/45#
  • 12 Box Jump 30″/24″24/20”20/16”

Rest 10:00 in between each AMRAP

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. If you are unfamiliar with any of the exercises in the WODs below, then please work with a trainer sometime during the week to learn it ahead of time or come in for one of the earlier classes. The purpose of the Open Prep time is to create a competitive environment to push you harder. The focus will not be on correcting movements/technique, though if we see something unsafe we will obviously point that out.

WOD
All 3 of the above AMRAPs, but during the 10:00 minute “rest” periods you must climb the 15′ ropes 3x.

Weather Closures – Saturday, February 1

February 1st, 2014
by:

The 11am-12pm and 12:15pm-1:30pm classes today are cancelled due to the weather. Get in on the earlier classes if you want to workout.

Week of January 27 through February 1

January 26th, 2014
by:

Announcements

Weather Closures
Given that we are supposed to get another Arctic Blast this week, please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Honored Prairie
Our next delivery is Saturday, February 8th. Please order by Monday, February 3rd.
Honored Prairie 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

HonoredPrairie

Specialty Classes
Olympic Lifting – Monday at 5:30-6:30pm
Open Prep – Tuesday 6:30pm-7:30pm (The purpose of this class is get coaching on any weakness you may have)
Boxing Class – See whiteboard for times and sign-up sheet

CFGames2014a

CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, January 27

Class Strength – Back Squat
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
Partner FGB: Alternate movements with a partner. This will create a 1:00 on 1:00 off cycle so go as hard as possible each minute. Count up all your reps collectively for a final score. There is no extra rest after the fifth movement.

1:00 each of:

  • Step-ups 24/20”20/16”
  • Burpees
  • Push-press, 115/75#95/65#65/35#
  • KBS, 70/55#55/35#35/20#
  • Deadlift, 115/75#95/65#65/35#

Tuesday, January 28

Class Strength – Bench Press
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Box Jump Instruction, Slow is smooth, smooth is Fast! Timing! Use your Vertical!

WOD
3:00 AMRAPS of each exercise
Rest 3:00 between each one.

  • Push- press (from a rack), 95/65#   65/35#
  • D/USingles
  • T2BLeg Lifts
  • Box Jump, 24/20”   20/16”

Wednesday, January 29

Class Strength – Deadlift
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD

EMOTM: Turns into Death by after Round 10 (Round 11+)

  • 1 Clean & 3 Jerks 155/105# - 115/75#65/35#
  • 10 Overbox Jumps 20/16” Green may step up and over

Thursday, January 30

Perform the WOD first today and the Strength Afterward.

Class Strength – Strict Press
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
Race Circuit: 1:00 on/1:00 off

  • 5x – Perform Five 10yd Shuttle Runs then as many Wall Balls as possible. 20/14#14/10#
  • 5x – Perform 100m Row then as many Box Jumps as possible. 24/20”20/16”

Count your Wall balls and Box Jumps for points, add all points together for the day.

1/2 Class will begin with runs/wall balls and other 1/2 will begin with row/box jumps. For larger classes we will also stagger people by 1:00, i.e. half the class working while other half is doing their 1:00 rest.

Friday, January 31

Class Strength – Pull-ups
Pull-ups 5, 5 and a max set w/o coming off bar.
Get ready for WOD and get any instruction you may need.

WOD
IWT (Interval Weight Training)

2 Rounds of:

  • 8 Jerks @ 75% of 1RM75/45#
  • 2:00 Step-ups
  • Rest 2:00

4:00 Rest

2 Rounds of:

  • 12 Push-presses @ 65% of 1RM, 65/35#
  • 2:00 of D/U or Singles
  • Rest 2:00

4:00 Rest

5 Rounds for time of:

  • 10 Box Jumps 24/20” - 20/16”
  • 5 Burpees

PullupSean

Saturday, February 1

Class Strength – None. Do an extended warm-up where you do at least a few reps of every movement in the AMRAPs you’ll do below.

WOD
Pick two of the following WODs. Do them in any order you decide. There will be a 10 minute rest between AMRAPs. Use that time to setup and stretch.

10:00 “Mini-Cindy” AMRAP

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

10:00 AMRAP, Snatch Ladder WOD

  • 10 Snatches
  • 10 T2B

Starting weights for Snatch ladder – Add weights as indicated. Adding weights is part of the WOD.

  • 45/25# add 5# every Round
  • 65/35# add 10#
  • 75/45# add 20#

10:00 AMRAP

  • 10 Thrusters 100/65#- 75/45#55/25#
  • 10 Box Jumps 30″/24″ 24/20”20/16”

ClassThrusters

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. If you are unfamiliar with any of the exercises in the WODs below, then please work with a trainer sometime during the week to learn it ahead of time. The purpose of the Open Prep time is to create a competitive environment to push you harder. The focus will not be on correcting movements/technique, though if we see something unsafe we will obviously point that out.

WOD
All 3 of the above 10:00 AMRAPs

Week of January 20 through 25

January 19th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting – Monday at 5:30-6:30pm
Power Lifting – Tuesday 6:30pm-7:30pm
Boxing Class – See whiteboard for times and sign-up sheet

Next Kid’s Session
Our Kid’s Winter Session start’s this week and goes through the week of March 10-14.
The cost is $110. (Further siblings are $55 each.)
Please sign-up by emailing Peter at peter@ftxcrossfit.com

CFGames2014a

CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, January 20

Class Strength – Strict Press
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
EMOTM: Starting Weight, 95/65#65/35#

    • 2 Rounds of: 4 Hang Squat Cleans From above the Knee (Power Clean)
    • 2 Rounds of: 4 Hang Squat Cleans from Below the knee (Power Clean)
    • 2 Rounds of: 4 Hang Squat Cleans from the Floor (Power Clean)
  • Rest 1 Round: add 20 – 40#add 10-20#
    • 3 Rounds of: 1 Squat Clean1 Power Clean
  • Rest 3 Rounds
    • 2 Rounds of: 5 Push-Jerks
    • 2 Rounds of: 5 Power-Jerks
    • 2 Rounds of: 5 Split-Jerks
  • Rest 1 Round: add 20 – 40#add 10-20#
    • 3 Rounds of: 3 Jerks (Choose the style)
  • Rest 3 Rounds
    • As Many Rounds As Needed of: Clean & Jerk up to 1RM

ThurstersClass

Tuesday, January 21

Class Strength – Back Squat
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
15:00 / 12:00 AMRAP

  • 5 Power Clean & Jerk 155/105# - 115/75#75/45#
  • 10 Over-the-bar Burpees
  • 30 D/U – 100 Singles

JoshThruster

Wednesday, January 22

Class Strength – Bench Press
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Take 10:00 to work on Clean and Jerk, build up to the required weight for the WOD.

WOD
10:00 AMRAP:

  • 2 Squat Clean + Jerk @ 90% of 1 RM@ 80% of 1 RM - 75/45#
  • 10 T2B (Unbroken Sets)Leg Lifts
  • 30 D/U (Unbroken Sets)  - 100 Singles

Thursday, January 23

Class Strength – Deadlift
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
7:00 AMRAP:

  • 1 Power Clean + 5 Jerks 135/95#115/75#75/45#
  • 15 Wall Balls, 20/14# @ 10/9’ 14/10# @ 10/8’

Rest 7:00

7:00 AMRAP:

  • 3 Power Cleans 165/115#125/85#85/55#
  • 5 C2B Pull-upsPull-upsRing Rows

PullupAlM

Friday, January 24

Class Strength – Weighted Pull-ups + Dips
5, 5, 5, 3, 3, 3 of both exercises
5,5,3,3 of both exercises
Pull-up Progression + Dip Progression

WOD
4 round for time:

  • 10 Hang Squat Cleans, 135/95#105/70# – 65/35# (Power)
  • 15 Box Jumps, 24/20”20/16”
  • 10 Jerks, 135/95#105/70#65/35#

Saturday, January 25

Class Strength – Back Squats
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Team WOD
Teams of 3 or 4 persons
Each team must complete 30 reps of each of the following exercises x the number of team members. Each team member contributes to the total required # of reps for each exercises. Team members do NOT have to contribute equally. It only matters that the team as a whole attains the total.

  • Medicine or Slam Ball Sit-ups 30#20#
  • Goblet Squats 70/55# 55/35#
  • Slam Ball Burpees 50/30#30/20#
  • SDHP 95/65#65/35#

But every 2:00 minutes, including at the start, a team member must start rowing for a distance of 500m. Once a team member completes the row, they can resume working on completing the 4 exercises. A team is finished once all the required reps are completed for the 4 exercises. If a team member takes longer than 2:00 minutes to row, then you will have more than 1 team member rowing at a time.

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. In addition to the above team WOD we will then perform the following two WODs with about 20-30 minutes of rest in between. If you are unfamiliar with any of the exercises in 11.1 or 11.2 below, then please work with a trainer sometime during the week to learn it ahead of time.

11.1
Complete as many rounds and reps as possible in 10 minutes of:

  • 30 Double-unders
  • 15 Power snatches (75lbs/55lbs)

11.2
Complete as many rounds and reps as possible in 15 minutes of:

  • 9 Deadlifts (155lbs/100lbs)
  • 12 HR Push-ups
  • 15 Box jumps (24″/20″)

Box jump
This is a 24″/20″ jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up.

Week of January 13 through 18

January 12th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting – Monday at 5:30-6:30pm
Power Lifting – Tuesday 6:30pm-7:30pm
Boxing Class – See whiteboard for times and sign-up sheet

Next Kid’s Session
Our Kid’s Winter Session will start next week and go through the week of March 10-14.
The cost is $110. (Further siblings are $55 each.)
Please sign-up by emailing Peter at peter@ftxcrossfit.com

CrossFit Open
Registration for the 2014 CrossFit Open starts this Wednesday, January 15th!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved.
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
We’ll give you more details as they are made available.


Monday, January 13

Class Strength – None today.

Strength Module – None today.

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.

Tuesday, January 14

Class Strength – Back Squat
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – Front Squat w/ same %s as Class Strength.

WOD
We know that everyone loves this one, but we need to start getting ready for the 2014 CrossFit Open and this is a great one to get into the spirit.
12.1
7:00 AMRAP
Burpees with a target 6″ above your one arm/hand reach.

Rest 7:00 minutes exactly

7:00 AMRAP
(Black)
1 Muscle-up
3 Wall Walks
(Blue)
5 C2B Pull-ups
3 Wall Walks
(Green)
5 Pull-ups or 10 Ring Rows
3 Inch Worms

Wednesday, January 15

Class Strength – Deadlift
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – Straight-leg deadlift – 4 sets of 8-10 reps each.

WOD
10 minute AMRAP

  • 9 Thrusters 105#/75#85#/55#55#/35#
  • 7 T2B - Leg-lifts
  • 5 HSPU or HSPU Progression

Then rest 5 minutes

5 minute AMRAP

  • 20 Sit-ups
  • 20 D/U or 80 Singles

Al-Yolanda-112313

Thursday, January 16

Class Strength – Bench Press
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – Close Grip Bench Press – 4 sets of 8-10 reps each w/ medium to medium heavy load.

Team WOD
Teams of 3 or 4 persons
Each team must complete 30 reps of each of the following exercises x the number of team members. Each team member contributes to the total required # of reps for each exercises. Team members do NOT have to contribute equally. It only matters that the team as a whole attains the total.

  • Indian sit-up -> Burpee combo (You can transition right into burpee from Indian sit-up. The burpee needs to end in the fully vertical position with hands touching overhead. No jump required.)
  • Air squat -> Tuck-jump combo (Knees have to go above hips)
  • Box Jumps 30″/24″24″/20″
  • Ball Slams 50#/30# 30#/20#

But every 2:00 minutes, including at the start, a team member must start rowing for a distance of 500m. Once a team member completes the row, they can resume working on completing the 4 exercises. A team is finished once all the required reps are completed for the 4 exercises. If a team member takes longer than 2:00 minutes to row, then you will have more than 1 team member rowing at a time.

Friday, January 17

Class Strength – Strict Press
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – Clean & Jerk 5-5-3-3-3. Load as appropriate.

WOD
Work-up to a 1RM on the Snatch. You should be doing squat snatches on each rep of your work-up to a 1RM.
Squat Snatch 8-5-5-3-3-3
Work on the various aspects of the Snatch. Do 5 sets of 3-5 reps each with light to moderate weight. Work on the form. Don’t worry so much about how much weight you are lifting. Get the mechanics down. If that means just working on one part of the Snatch then so be it.

Samantha121413-1

Saturday, January 18

Class Strength – Muscle-up Progression
Do 30 Muscle-ups for time (If you are close to doing M/Us, then you can use a band for this).
Do 120 Pull-ups and 120 Ring-dips (Partition reps as needed)
Do 10 sets of 10 pull-ups and box-dips. Use a band on each set that provides just enough assistance so that you can do the 10 pull-ups in a row.

WOD
If you have time after the class strength, then Row as many meters as possible until 25 minutes after the hour.

Week of January 6 through 11

January 5th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting – Monday at 5:30-6:30pm
Power Lifting – Tuesday 6:30pm-7:30pm
Boxing Class – See whiteboard for times and sign-up sheet

Next Kid’s Session
Our Kid’s Winter Session will start the week of January 20-24 and go through the week of March 10-14.
The cost is $110. (Further siblings are $55 each.)
Please sign-up by emailing Peter at peter@ftxcrossfit.com

Modules
We are discontinuing programming the modules for each day, except the Strength module. Not enough people are using them given the amount of time it takes to program them. Instead we will make available programming in 4-12 week cycles for those that request specialty training in the areas of Olympic lifting and running. The strength module is designed to be done in conjunction with the Class Strength and meant for our advanced CrossFitters who are used to high-volume training.


Monday, January 6

Class Strength - Strict Press
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – 30 Muscle-ups for time. (Time cap of 15 minutes).

WOD
Perform the following three 4 minute AMRAPs in any order. Rest 4 minutes exactly in between each AMRAP

AMRAP #1
20 SDHP 95/65# 65#/35#
10 Over-the-bar Burpees (On the jump over the bar, both feet have to leave the ground at the same time)

AMRAP #2
20 Wall Balls 20#/14# @ 10′/9′14#/10# @ 10′/8′
1 Rope Climb 15′3 Ground to Standing

AMRAP #3
5 Pull-ups
10 Push-ups
15 Air-squats

Score is total # of reps performed in all 3 AMRAPs.

Tuesday, January 7

Class Strength - Bench Press
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – Weighted Ring-dips. 5-5-5-5-5. Load as desired.

WOD
“Elizabeth”
For time. 21-15-9 Reps of:
Squat Cleans 135/95#Power Cleans 95#/65#Power Cleans 65#/35#
Ring Dips - Bar DipsBox Dips

Laurel-Yolanda-112313

Wednesday, January 8

Class Strength - Back Squat
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – Front Squat w/ same %s as Class Strength.

WOD
For time:
1000m Row buy-in then 3 Rounds of:

  • 20 reps15 reps Goblet Squats 55/35#30#/20#
  • 20 reps - 15 reps Box Jumps 24″/20″20″/16″
  • 20 reps – 15 reps T2BLeg Lifts 

Thursday, January 9

Class Strength – None Today

Strength Module – None Today

WOD
10 Rounds for time of:

  • 100 Singles Jump Rope
  • 100 Jumping Jacks
  • 100 2 Ct Flutter Kicks
  • 100m Row

Time Cap of 45 minutes

Friday, January 10

Class Strength - Deadlift
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

Strength Module – Straight-leg Deadlifts 4 sets of 8-10 reps each. Medium to medium-heavy weight. You are not trying to max out with this exercise. Work on the range of motion and keeping the back perfectly straight.

WOD
For time:

  • 70 Burpees
  • 60 Sit-ups
  • 50 Kettlebell swings, 55#/35#35#/20#
  • 40 Pull-ups
  • 30 Handstand push-ups (HSPU progression)

Navata-Yolanda-112313

Saturday, January 11

Class Strength – Strict Press
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
Warm-up then proceed to do 3-5 sets of 5-8 reps each. The final set should be a bit of a struggle to get 5-6 reps.

WOD
400m200m of lunges (10laps around the gym)