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)

Week of December 30 through January 4

December 29th, 2013
by:

Announcements

Holiday Hours
New Year’s Eve – Only open from 9am-11am
New Year’s Day – Closed

Specialty Classes
None this week.

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

Honored Prairie
Our next delivery is this Saturday the 4th. Your order must be submitted by Monday evening.

HonoredPrairie

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, December 30

Class Strength – Strict Press
1×15 @ 50%, 1×10 @ 65%, 3×5 @ 80-90%. Then a max set of push-presses at the last strict press weight.
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 Pull-ups 8-5-5-3-3-1-1. Use loads as appropriate.

WOD
For time:

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

Tuesday, December 31

Today we are only open from 9am-11am.
Come. Warm-up and we’ll run heats every 15 minutes or so.

Class Strength – None today

Strength Module – None today

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

The indoor O’Course will be free today to all military active/veteran/retired and all active emergency responders fire/police. Invite your military, police and firefighting friends!

Wednesday, January 1

2014

We are closed today.
Happy New Year!

Thursday, January 2

Class Strength – Deadlift
1×15 @ 50%, 1×10 @ 65%, 4×5 @ 80-90%
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

WOD
Our annual tradition continues by starting off the year with the quintessential CrossFit workout – Fran. For those that want to go for a PR on Fran, do the strength stuff after Fran.
Fran”
For time:
21-15-9 reps of:
Thrusters 95/65# 65/35#
Pull-ups (Ring Rows if needed)

i_love_fran_heart_t_shirt_sticker

Friday, January 3

Class Strength – Back Squat
1×15 @ 50%, 1×10 @ 65%, 5×5 @ 80-90%
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 – Repeat Class Strength, but with Front Squats instead.

WOD
32 Tabatas (20s of work w/ 10s of rest)
4 Exercises w/ each one consisting of 8 Tabatas
1 minute rest between each set of 8 Tabatas to give time to switch exercises
Start with any of the exercises, then rotate through in order.

  • 2 fer 1 Wall Balls 20#/14#Wall Balls 20#/14# @ 10′/9′Wall Balls 14#/10# @ 10′/8′
  • Ring DipsBar DipsBox Dips
  • Burpees
  • Row for calories

Score is total number of reps + calories completed

Saturday, January 4

Class Strength – Bench Press
1×15 @ 50%, 1×10 @ 65%, 4×5 @ 80-90%
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 8,5,5,3,3,1. Load as needed.

WOD
Fight Gone Bad Style

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

  1. Hammer Swings
  2. Medicine Ball Sit-ups 10#
  3. T2B or Leg-lifts
  4. Burpees
  5. Hang clean 65/45#

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.

Week of December 23 through 28

December 22nd, 2013
by:

Announcements

Holiday Hours
Christmas Eve – Closed
Christmas Day – Closed
December 26th – No 5:30am and 6:30am classes. All other classes as normal.
New Year’s Eve – Only open from 9am-11am
New Year’s Day – Closed

Specialty Classes
None this week due to Christmas Holiday. They’ll resume after next week.

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. (2nd Child is $55 and 3rd+ child is $44)
Please sign-up by emailing Peter at peter@ftxcrossfit.com

Honored Prairie
Our next delivery will be Saturday, January 4th. Now is the time to order and it’s as easy as 3-2-1-Go.
3 – Go to the website – www.honoredprairie.com
2 – Shop on the site and select the meats and dairy you want.
1 – Upon check-out select ‘Carol Stream’ as your delivery location. You won’t actually pay on the site. (You’re just placing your order.
Go! – Pick-up your order on Saturday, January 4th at FTX CrossFit.

HonoredPrairie

Treat your body right and put good food into it. Stop feeding it hormones, antibiotics, pesticides, genetically modified foods and sugars!


Monday, December 23

Class Strength – None Today

Modules – None Today

Core WOD
FTX 12 Days of Christmas
Instructions – Perform the number of reps corresponding to the exercise number following the same pattern as the 12 Days of Christmas song, i.e. 1, 1, 2, 1, 2, 3, 1, 2, 3, 4… and so on.

For time (Black version):

  1. Squat Clean 135/95#
  2. Push-Press 135/95#
  3. Deadlift 135/95#
  4. Alternating Pistol Squats (2/2)
  5. Bar-facing Burpees
  6. Alt. one-arm push-ups
  7. T2B (Legs Straight w/ toes pointed)
  8. Wallball 20#/14# @ 10′/9′
  9. C2B Pull-ups
  10. Box Jumps 30″/24″
  11. KBS 70/55#
  12. Wall Walks

For time (Blue/Green version):

  1. Power Clean 95/65# - 65/35#
  2. Push-Press 95/65#65/35#
  3. Deadlift 95/65# - 65/35#
  4. Goblet Squats 55/35#35/20#
  5. Over-the-bar Burpees
  6. Spiderman Push-upsPush-ups
  7. T2BLeg Lifts
  8. Wall Ball 20#/14#14#/10# @ 10′/8′
  9. Pull-upsRing Rows
  10. Box Jumps 24″/20″20″/16″
  11. KBS 55/35#35/20#
  12. Wall WalksInch Worms

12DaysofChristmas

Tuesday, December 24

Merry Christmas – We are closed today.

For a child is born to us,
a son is given to us.
The government will rest on his shoulders.
And he will be called:
Wonderful Counselor, Mighty God,
Everlasting Father, Prince of Peace.
-Isaiah 9:6 NLT

Christmas

Wednesday, December 25

Merry Christmas – We are closed today.

And while they were there, the time came for her baby to be born. She gave birth to her first child, a son. She wrapped him snugly in strips of cloth and laid him in a manger, because there was no lodging available for them.

That night there were shepherds staying in the fields nearby, guarding their flocks of sheep. Suddenly, an angel of the Lord appeared among them, and the radiance of the Lord’s glory surrounded them. They were terrified, but the angel reassured them. “Don’t be afraid!” he said. “I bring you good news that will bring great joy to all people. The Savior—yes, the Messiah, the Lord—has been born today in Bethlehem, the city of David! And you will recognize him by this sign: You will find a baby wrapped snugly in strips of cloth, lying in a manger.”

- Luke 2:6-12 NLT

Thursday, December 26

Class Strength – Bench Press and Strict Press – Perform the following %s for both.
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Strength Module – Perform Split Jerks 3-3-3-3-3

Skill Module – Practice Handstand walk for 10 minutes.

Endurance Module – Row 10k

Core WOD
Death by C2B
Death by Pull-up
Do 5 sets of 5-8 pull-ups with bands and then rest 1 minute.

Friday, December 27

Class Strength – Back Squats, Deadlift and Front Squat – Perform the following %s for all three.
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Strength Module – Perform 4 sets of Straight-leg Deadlifts of 8-10 reps each

Skill Module – None today

Endurance Module – Airdyne 5 miles

Core WOD
None today – Strength work will take the whole time.

JoshandresCJ

Saturday, December 28

Class Strength – Make up day

Modules – Make up day

Core WOD
Fight Gone Bad (All levels)

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.

Week of December 16 through 21

December 15th, 2013
by:

Announcements

Holiday Hours
Christmas Eve – Closed
Christmas Day – Closed
December 26th – No 5:30am and 6:30am classes. All other classes as normal.
New Year’s Eve – Only open from 9am-11am
New Year’s Day – Closed


Monday, December 16

Class Strength – Back Squat
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Do the blue reps and %s with Front Squat after Back Squat

Modular Skill – Practice L-Sits on parallel bars and rings. Total L-sit time should add up to 3-5 minutes.

Modular Endurance – Row 5k

Core WOD
60 Sit-up buy-in -> then
5 Rounds for time of:

  • 10 DB Thrusters 45/30#30/20#
  • 10 Box Jumps 24/20″20/16″
  • 10 T2BLeg Raises

ToddJeremyHighFive

Tuesday, December 17

Class Strength – Pull-ups / Muscle-ups
Perform as many muscle-ups in 10 minutes as possible
8 Strict Pull-ups then weighted pull-ups 5-5-3-3
Do the following # of pull-ups with 1:00 rest in between sets w/ minimal assistance – 8-8-5-5-3

Modular Strength – Do Blue and Black Class Strength

Modular Skill – Snatch Drop 5-5-5-5 (This is different than a Snatch Balance. Here you start with the bar on the back with a snatch grip. Open the hip slightly. Drop down and catch bar. Unlike the Snatch Balance, there is no pushing/popping the bar up off the shoulders first.)

Modular Endurance – AMRAP 7:00 Burpees under a target 6″ above your one arm reach.

Core WOD
1000m Row buy-in -> then
3 Rounds for time of:

  • 20 Dumbbell step-ups w/ 45/30#x230/20#x2 @ 20″/16″16″/12″
  • 20 2-fer-1 Wall BallsWall Balls 20/14# @ 10′/8′
  • 20 Burpees

Wednesday, December 18

Class Strength – Deadlift
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Do 4 sets of Straight-leg Deadlifts 8-10 reps each.

Modular Skill – None today.

Modular Endurance – 3 rounds of Row 500m then Airdyne .5 mi

Core WOD
100 D/U or 250 Singles buy-in -> then
5 Rounds for time of:

  • 15 Front Squats 135/95#95/65#65/35#
  • 15 C2B Pull-ups / Pull-ups

AngelaSquat

Thursday, December 19

Class Strength – Strict Press
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – In addition to Class Strength do Split Jerks 3-3-3-3-3

Modular Skill – Work on split jerk with light weight. Work on proper foot placement.

Modular Endurance – Row 10k

Core WOD
30 HSPU or 30 HSPU Progression buy-in -> then
4 Rounds for time of:

  • 15 Ring Dips / Bar Dips or Box Dips
  • 10 Snatch 135/95#95/65#65/35#

Friday, December 20

Class Strength – Bench Press
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – None today.

Modular Skill – None today.

Modular Endurance – Do the “300″ WOD a 2nd time :)

Core WOD
“300″
The workout made famous from the movie “300″ about the Greeks holding the Persians off at the pass near Thermopylae.

Blue
25 Pull-ups

50 Deadlift @ 135/95#
50 Push-ups
50 Box Jumps @ 24/20″ box
50 Floor Wipers @ 135/95# (two-count)*
50 Alternating single-arm KB Clean and Press @ 35/20# (KB must touch floor between reps)
25 Pull-ups
* Make sure you have full size rubber plates on any bar you use for floor wipers. No using a bar w/o weight. Safety!

Green
25 Pull-ups
50 Supermans
50 Push-ups
50 Box Jumps @ 24/20″ box
50 Lying Leg Twists (two-count)
50 Alternating single-arm KB Clean and Press @ 35/20# (KB must touch floor between reps)
25 Pull-ups

Saturday, December 21

Class Strength – Make-up day

Modules – Make-up day

Core WOD
5 / 4 / 3 Rounds for time of:
50 Wall Ball 20/14# @ 10′ & 9′14/10# @ 10′ & 8′
400m Row

Week of December 9 through 14

December 8th, 2013
by:

Announcements

Samantha - This Saturday, December 14th, we will be having our second annual fundraiser for the fight against breast cancer from 8:00am-1:30pm.

SamanthaBanner


Monday, December 9

Class Strength – Strict Press
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3

Modular Skill – 5 x 10 Wall Balls 20/14# @ 12’/10’ as fast as possible, rest 1:00 between sets

Modular Strength – 4 x 3 Push Presses @ 120% of 1RM Strict Press

Modular Endurance – Do a 4th round of the Core WOD

Core WOD
3 Rounds for time:
(Start at any movement)

  • Row 500m
  • 30 Burpees
  • 30 DB/KB Step-ups (Knee high box) 45/35, 30/20, 12/8#
  • 100 D/U or 400 Singles 

Tuesday, December 10th

Class Strength – Deadlift
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3

Modular Skill – 4 x 10 Landmine Twists (5 on each side), 25/15# plate, add 5# per set.

Modular Strength – 4 x 5 Good Mornings, start at 75/45# increase each set.

Modular Endurance – Row 1km immediately following WOD

Core WOD
FGB-Endurance
5 Rounds
Perform 1:00 of each movement for as many reps as possible. Then rest 1:00. Go through this 5x. Your score is your total reps completed.

  • KBS 35/20#
  • D/U or Singles
  • MB Russian Twist, 14/10#
  • Lateral Step-up and Overs, 16/12” Box
  • MB Overhead Throws, 20/14#

Wednesday, December 11th

Class Strength - Bench Press
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3 

Modular Skill - 5:00 AMRAP

Unbroken Pull-ups, count reps. Do 10 Push-ups every time that you break.

Modular Strength – DB Incline Bench to failure, 3 sets, rest 1:00 between each

Modular Endurance – Row 200m, Airdyne .2 miles, Run 200m, 30 D/U 

Core WOD
25:00 AMRAP

  • 10 Wall Balls 20/14# - 14/10#
  • 10 Push-ups
  • 10 Box Jumps 24/2020/16”
  • 10 Sit-ups
  • 10 Shuttle Runs, 10 yards (Touch BOTH hands past the line)
  • 10 Leg Raises

Thursday, December 12th

Class Strength – Back Squat
1 x 10 @ BB, 1 x 10 @ 60%, 1 x 6 @ 75%, 1 x 3 @ 90%, 1 x 1 @ 97.5%, 1RM attempts
Build to a challenging set of 3

Modular Skill - Build to a 1RM Squat C&J

Modular Strength – Wide stance Squat, 3 x 8 @ 60% of 1RM Back Squat.

Modular Endurance – Airdyne 1 mile immediately after WOD. 

Core WOD
Alternating EMOTM for 20 minutes

  • 1:00 Run 5 Indoor Laps (Really slow runners or injured athletes may Row 200m)
  • 1:00 5 burpees / 10 JJ / 10 Mt. Climbers / 5 Burpees

Friday, December 13th

Class Strength – Make-up Day 

Modular Skill – 3 x 21 SDHP @ 105#, rest 2:00 between sets.

Modular Strength – Front Squat, Build to a 1RM.

Modular Endurance – None 

Core WOD
Add all reps and calories together for score.
Only 1:00 REST between AMRAPS, quickly record score from each AMRAP. Perform AMRAPs in any order.
Those that have been doing CrossFit for less than 10 sessions or 5 weeks, do only 2 of these AMRAPs. 
 

10:00 AMRAP – Progressive

  • 1 Air Squat
  • 1 Push-up
  • 1/1 Lunge
  • 1 Pull-up

(Add 1 rep every round). Record rounds and extra reps completed for score.

10:00 AMRAP
With 1 Bumper Plate 25#- 15#-10#

  • 5/5 Plate Chops
  • 10 OHS
  • 5/5 Lunges with a twist
  • 10 C&J (edge of plate touches floor)

Each round is 40 reps. Score is rounds x 40 + extra reps.

10:00 AMRAP

  • Row for calories

Saturday, December 14th

SAMANTHA Fundraiser Event

This is our 2nd Annual fundraiser for fighting breast cancer

Who is Samantha?

Samantha

Samantha is our very own Linda Taylor’s sister
who fought bravely against this all too common killer.
It is her courage that inspired this workout.

Samantha2

For time complete the following (15 min. time cap):
21-15-9 Reps

  • Thrusters RX – 95#/65#  Scaled – 65#35#
  • Wallballs RX – 20#/14# @ 10′/9′  Scaled 14#/10# @ 10′/8′
  • Burpees

We’ll be running heats every 15 minutes starting at 8:30am.
The last heat will start at 1:00pm.
Please come at least 30 minutes prior to the heat in which you want to run in order to properly warm-up.
Prizes for 1st, 2nd and 3rd in both RX and Scaled for both Men and Women.
We will also have 3 prizes that will be raffled off. Anyone that does the WOD judged will be eligible.

JOIN US IN REMEMBERING THOSE
WHO HAVE LOST THEIR FIGHT
AND SUPPORTING THOSE
WHO CONTINUE TO FIGHT.

With a suggested $15 donation to Christians Overcoming Cancer you get to have a great CrossFit workout and great fellowship. (Of course any contribution would be greatly appreciated.) Those who do not want to participate formally, i.e. be judged and eligible for prizes should not feel obligated to make any donation. Our regular members are welcome to just come in and workout as usual.

Christians Overcoming Cancer is a faith-based, 501 (c) (3) non-profit organization passionate about helping cancer patients SUCCEED on their ROAD TO RECOVERY through Awareness, Emotional Support and Financial Relief Services.

www.christiansovercomingcancer.com

SamanthaWOD2

SamanthaWOD1

Week of December 2 through 7

December 1st, 2013
by:

Announcements

Samantha – Saturday December 14th from 8:00am-1:30pm – Our second annual fundraiser for the fight against breast cancer. For more information see here.

SamanthaBanner

Specialty Classes:
Olympic Lifting Class – Monday at 5:30pm-6:30pm
Power Lifting Class – Tuesday at 6:30pm-7:30pm


Monday, December 2

Class Strength – Snatch Balance
2×5, 2×3, 2×2, 2×1 - Start easy and add weight every set. Work from the Rack. 

Modular Skill –Try to perform your 1RM for 5×1 with 3:00 rest between each attempt.

Modular Strength - Class Strength and Bench Press to a 3RM in 4 sets.

Modular Endurance – Row 1K then do 100 D/U

Core WOD:
EMOTM – Snatch

  • 2 Rounds of: 5 Muscle Snatch from the Power Position, 75/45#   35/15#
  • 3 Rounds of: 3 Hang Squat Snatch (Hang Power Snatch) From above the Knee, 95/65#   45/25#
  • 3 Rounds of: 3 Hang Squat Snatch (Hang Power Snatch) from Below the knee
  • 3 Rounds of: 3 Squat Snatch (Power Snatch) from the Floor

Then: add 25-35# / 10-20# and Rest 1:00

  • 2 Rounds of: 2 Squat Snatches (Power Snatch)
  • Practice failing the catch on a Snatch

Then: add 10# every rep / add 10-20# just once

  • Perform 1 Squat Snatch (Power Snatch) on every other round.(rest 1:00 between rounds) – Build to a 1RM

JaimeeOlySnatch

Tuesday, December 3

Class Strength – Snatch Grip Strict Press (from behind the head)
Build to a challenging set of 3 – Do 3 sets. 

Modular Skill – 1RM Weighted KB Pistol Squat, 5 x 1 on each side, rest 1:00 between each rep

Modular Strength – Class Strength and Build to a 3RM Strict Press

Modular Endurance – 3 Rounds of: 30 JJ, 15 S/U, 30 Mt. Climbers, 15 Leg Raises

Core WOD
15:00 AMRAP
CAUTION – Act like you are being judged on every rep. Do not just try to just go fast. If you are doing Black or Blue and you can not do the proper pull-up style rest a bit more and do them right. 

  • 7 Muscle Snatches, 95/65#, 65/45#, 35/15#
  • 5 Hollow Pull-ups / Strict Pull-ups / Ring Rows feet 3’ forward of line
  • 5/5 Pistol Squats / Modified Pistols / 10 Air Squats

Wednesday, December 4

Class Strength – Snatch Grip Deadlift
2 x 5, 2 x 3, 2 x 2, 2×1 - “Pop at the hip” at the top of each rep. Start easy and add weight every set.
Note: Work on keeping your chest up and the BB near the body. If your form breaks down in 1 area go back to the last weight you did and practice at that weight. 

Modular Skill – Set a Power Snatch 1RM after the WOD. Try to repeat for 3 x 1.

Modular Strength - Class Strength and Build to a 3RM Deadlift

Modular Endurance – 3 Rounds of: Row 400m, 20 Push-ups, Airdyne .2 miles

Core WOD
Spend 5:00-10:00 building up your Snatch weight before the WOD.

5 Rounds for Time:

  • 1 Power Snatch 145/105#115/75#65/35#
  • 10 Burpees
  • 100 Singles

JohnHOlySnatch

Thursday, December 5

Class Strength -Over-head Squat (OHS)
1 x 8, 2 x 5, 3 x 3, Build to a 3RM
Build to a challenging set of 3. 

Modular Skill - none

Modular Strength – Class Strength and Back Squat to a 3RM in 4 sets.

Modular Endurance – 5 Rounds of: 10 Burpees, 10 KBS (pick your own weight), 10 Wall Balls 

Core WOD
12:00 AMRAP

  • 3 Squat Snatch 95/65#65/45# - 35/15#
  • 5 OHS 95/65#65/45# - 35/15#
  • 7 MB Overhead Throws, 20#14#10#
  • 9 Air Squat

Friday, December 6

Class Strength – None

Modular Skill – BB Sots Press, 1 x 5, 2 x 3, 3 x 2, build to a 2RM.

Modular Strength - None

Modular Endurance –500 D/U then 1000 Singles 

Core WOD
Progressive AMRAP Chipper (1 BB per person, switch your own weights)

  • 3 Rope Climbs / 12 Band assisted pull-ups
  • 10 Muscle Snatch 95/65#65/45#35/15#
  • 20 Indian Sit-ups / 20 Sit-ups
  • 10 Power Snatch, 115/75#85/55#45/25#
  • 20 T2B / Leg Lifts
  • 10 Squat Snatch 125/85#95/65#Power Snatch 45/25#
  • 20 Ring Push-ups / Push-ups
  • 20 Calorie Row

Go through the above for 1:00 (each rep is worth 3 seconds off final score)
Rest 1:00
Then go through the above for
3:00 On (each rep is worth 3 seconds off final score)
Rest 3:00
The complete the above from s
tart to finish for time

Final Score (Time) = Chipper Time – all reps from the two AMRAPS x 3 

Big Classes
Heat 1 Start @ 0:00 (Level Green go First)
Heat 2 Start @ 4:00 (Level Blue go Second)
Heat 3 Start @ 8:00 (Level Black go Last, Build up weight on Squat Snatch while waiting)

 

Saturday, December 7

Decathlon #2

They have Returned!!!

All Levels

  • 1 – 1RM Weighted Pull-up and Dip (3 Attempts each) / 1 Max. set of Ring Rows
  • 2 – T-agility Test (2 Attempts)
  • 3 – Max. set of Double Unders (3 Attempts)
  • 4 – Rope Climbs in 1:00 / Wall Hops
  • 5 – 800m Run, (Driveway loop + 1 lap around church lot)
  •    Rest 2:00
  • 6 – MB Shot Put, 14/10# (3 Attempts)
  • 7 – 500m Row
  •    Rest 2:00
  • 8 – Max Height on Peg board
  • 9 – Soccer Ball Throw-in for distance (3 Attempts)
  • 10 – “Grace” 

Point System:
# of participants minus the 1 less the Rank on that event
(Example: If there are 20 participants the 1st place finisher gets 20 points, 2nd place gets 19 points, 3rd place gets 18 points and so on…)

  • 1st Place = # of participants
  • 2nd Place = # of participants minus 1
  • 3rd Place = # of participants minus 2

All Scores must be in before ranking/scoring begins. 

The most important thing is tracking one’s own progress.
If you improve by the next decathlon you’re doing right.

Instructions:
Each event will be done in the written order with minimal rest time between events. Athletes are allowed multiple attempts, except on the T-agility test, Max set of double-unders or singles, MB Shot Put, Soccer ball throw-in and the octo-agility hop test.

  • The weighted pull-ups must start strict from a dead hang but a kipp to get the chin above the bar is permitted. The dip should be on the rings and the deltoid should touch the top of the rings.
  • Athletes may come off the rope during the 1:00 but only count full ascents to touch the truss and are not allowed to jump from the floor to a high hang on the rope.
  • Like a soccer throw-in the back foot must stay in contact with the floor until the ball is released.
  • Athletes can only go up 1 hole higher than the hanging peg at a time.
  • Half of the events are counted/measured by each individual athlete on the Honor System.
  • A trainer will time the 800m and mark the soccer throw-in and shot put as well as watch the chin on the pull-ups.
  • The main clock will be constantly running for athletes to check themselves on their 1:00 rope climb as well as for the final event For Time. The final event has a drop dead time of 10:00. If you do not finish in 10:00 you will record the reps completed within those 10:00.
  • Some more detailed instructions on how to keep things moving smoothly will be given on site.

Week of November 25 through 30

November 24th, 2013
by:

Announcements

No specialty classes this week.
No kids classes this week.
Thursday – Only open from 9am-11am.
Friday – No 5:30am and 6:30am classes. All other classes on Friday as normal.

Monday, November 25

Class Strength – Back Squat
2×10 @ 60%, 1×5 @ 80%, 3×3 @ 90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Do Front Squat in addition to Class Strength with the same %s.

Modular Skill – None today.

Modular Endurance – Row 5k

WOD
Move G2O (Ground to Overhead) the following total # of lbs. 5,000 lbs. / 4,000 lbs. / 3,000 lbs.
Select what weight you will use. You need to stick with the same weight throughout. Calculate how many reps this will be.
EMTOM you will need to do 3 over-the-bar burpees - 2 over-the-bar burpees1 over-the-bar burpee

Example: At 95 lbs. you will need to perform 53 reps.

Tuesday, November 26

Class Strength – Deadlift
2×10 @ 60%, 1×5 @ 80%, 3×3 @ 90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Class Strength plus 4 sets of 8-10 reps of straight-leg deadlift

Modular Skill – Work on muscle-ups. If you can do muscle-ups, then do 30 for time with a 10 minute time cap.

Modular Endurance – Do WOD again!

WOD
Baseline AMRAP
In Black for 30 minutes - Blue for 25 minutes- Green for 20 minutes perform baseline as many times as possible

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

Wednesday, November 27

Class Strength – Bench Press
2×10 @ 60%, 1×5 @ 80%, 3×3 @ 90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Class Strength plus do 3 sets of 10 weighted ring dips.

Modular Skill – Deficit HSPUs. Do 5 HSPU at each of the following levels:

  • Flat on the ground
  • With hands on 15 lb. plates
  • With hands on 45 lb. plates
  • With hands on 45+ 15 lb. plates
  • With hands on two 45 lb. plates

If you fail at a level, then redo the previous level twice.

Modular Endurance – Airdyne 2 miles

WOD
5 Rounds for time of:

  • 5 Indian sit-up Burpee Combos
  • 5 Air Squat Tuck Jump Combos
  • 5 Wall Climbs or sub with Inchworms
  • 5 Box Jumps 30″24″20″
  • 5 Pull-up T2B Combos (Skip this)

Thursday, November 28

Thanksgiving

We will be open only from 9am-11am today.

Weather permitting we will be running our full O’Course today.
Alternatively we will do the following:
3 Rounds for time 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
  • 500m Row

The O’Course will be free today to all military active/veteran/retired and all active emergency responders fire/police. Invite your military, police and firefighting friends!

Friday, November 29 and Saturday, November 30

We will not have the 5:30am and 6:30am classes on Friday morning. All other classes as normal.

For Friday and Saturday pick a different Hero WOD for each day. Yes, two Hero WOD days in a row. You can do it! Quit your whining. Time to pay and work off all that Turkey!

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.

DT
Five rounds of:

  • 155/115 pound Deadlift, 12 reps
  • 155/115 pound Hang power clean, 9 reps
  • 155/115 pound Push jerk, 6 reps

Green version – Use 75/55# instead.

timdavis

In honor of USAF SSgt Timothy P. Davis, 28, 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 one-year old son T.J.

Roy
Five rounds of:

  • 225/155# pound Deadlift, 15 reps
  • 20 Box jumps, 24″
  • 25 Pull-ups

Green version – Use 135# for D/L and 20″ or 16″ for box jump. Do pull-ups w/ assistance as needed or ring-rows.

roy

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Adam Brown
Two rounds for time:

  • 295 pound Deadlift, 24 reps
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 195 pound Bench press, 24 reps
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 145 pound Clean, 24 reps

No green or blue version for this one.

adambrown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Tom
25 minute AMRAP

  • 7 Muscle-ups
  • 155/115 pound Thruster, 11 reps
  • 14 Toes-to-bar

Blue version – Pull-ups and Ring Dips vs. Muscle-ups, 115/75# Thrusters
Green version – Pull-ups vs. Muscle-ups, 65/35# Thrusters, and Leg-lifts

tom

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, AK, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire.

He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

 

Week of November 18 through 23

November 17th, 2013
by:

Announcements

Fundraiser this Saturday
On Saturday we will be doing a special WOD to raise funds for aid to the Philippines in wake of Super Typhoon Haiyan or “Yolanda” as it was called in the Philippines.

typhoon-yolanda-haina

Yolanda2
Boxing Classes starting this Friday at 5:30pm.
The class will involve training with bags and pads, boxing drills, and calisthenics. No actual sparring each other. (Our insurance will not permit that.) The classes will be run by Joe Jones a former Indiana Golden Gloves Champion.

Olympic Lifting Class – Monday 5:30pm – 6:30pm – For beginners and advanced alike.
Powerlifting Class – Tuesday 6:30pm-7:30pm – For beginners and advanced alike.

Monday, November 18

Class Strength – Back Squat

  • 1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
  • Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Do as many of the following as desired:

  • Perform 2 sets of 5 strict pull-ups, then rest 2:00 and do a set of max strict pull-ups
  • Perform 2 sets of 5 T2B, then rest 2:00 and do a set of max T2B
  • Perform 2 sets of 5 kipping pull-ups, then rest 2:00 and do a set of max bar muscle-ups

Modular Strength – Do Class Strength plus same %s with Front Squat

Modular Endurance - 4 Rounds for time of:

  • 25 D/U or 100 Singles
  • 25 8-count body builders
  • 25 4-count flutter kicks

WOD
“Faithful”
Teams of 2 or 3 (Ideally 3)
Row 5,000m as a team: (30 minute time cap)
Teams will rotate through the following 3 exercises in order until 5,000m are rowed.

  • 500m Row
  • 20 Over-the-plates Burpees
  • 30 S2O 75#/45# - 45#/30#

Rules:

  • Each team will start with a member at each station.
  • Members will rotate positions every 500m worth of rowing. You may not rotate until 500m are rowed and all reps are completed for the other two exercises.
  • The bar being used for the S2O exercise may never touch the ground. If it does, then the offending team member must yell “burpees” and all team members must stop and do 10 regular burpees (not over-the-plates). Once everyone has done the 10 burpees, the bar needs to be picked up again before the other team mates can resume with their respective exercises. In the case of a team that is using 2 bars with different weights, then the one bar may not be put down on the ground until the other one is picked up.
  • If the plates for the burpees are knocked over, then the offending team member will yell “burpees” and all team members must stop and do 10 regular burpees (not-over-the-plates). The bar maybe put down without additionial penalty in this case so that the team member on the bar can also do 10 penalty burpees.
  • The goal is for a team to finish 5,000m worth of rowing, i.e. the person that starts on the rower will row 4x while everyone else will only row 3x.
  • A team is done when they’ve cumulatively rowed 5,000m and the required reps for the other two exercises are completed for the last and final rotation.
  • In the case of a 2 person team, then the team must row 3,500m. Make sure one person starts the WOD on the rower and the other one on the burpees. Rotate through the stations as per rules above, except that once the bar is picked up it can be put down only when the second team member is done rowing.

Tuesday, November 19

Class Strength – Muscle-ups and Pull-ups

  • Max. # of Ring Muscle-ups in 10 minutes
  • Weighted Pull-ups – 8-5-5-3-3
  • Pull-up Progression

Modular Skill – Handstand drills (Practice each for about 2 minutes)

  • Tripod – Knees on elbows –> Extending legs straight up
  • Hold a handstand w/ minimal support. Against wall and touch middle back to wall
  • Hold a handstand w/ no support. Against wall and touch only as needed
  • From tripod – Kip to handstand against wall
  • From tripod – Kip to handstand away from wall

Modular Strength – Do both black and blue class strength.

Modular Endurance – Row 5k

WOD
Perform the following 4:00 AMRAPs in any order – Score is total # of reps completed – Rest 4:00 between AMRAPs

1st AMRAP

  • 5 Clean & Jerk 155/115#135/95#95/65#65/35#
  • 5 Over-the-bar Burpees

2nd AMRAP

  • 5 Snatches (Any style) 135/95#115/75#65/35#35/15#
  • 1 Rope Climb 15′ / 3 Ground-to-standing

3rd AMRAP

  • 10 Wall Ball 20/14#14/10#
  • 10 K2ELeg Lifts

Wednesday, November 20

Class Strength – Strict Press

  • 1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
  • Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Do each of the following:

  • 3 sets of 5-8 reps of T2B, but keep legs perfectly straight with toes pointed.
  • 3 L-sit holds on rings
  • 3 x 25 GHD sit-ups

Modular Strength – Do class strength plus 3 sets of 3-5 reps each of both push presses and jerks

Modular Endurance – WOD should suffice :)

WOD
Double-Black – Do all 5 / Black – Do 4 / Blue – Do 3 / Green – Do 2 (But don’t do Karen and Grace)
Record scores for each one separately

  • Traverse the climbing wall 3x – Your score is the number of x you touch the ground. Low score is best.
  • Karen – 150 Wallballs for time – 20/14# @ 10′/9′ – 14/10# @ 10′/8′
  • Annie – For time: 50 D/U – 50 S/U – 40 D/U – 40 S/U – 30 D/U – 30 S/U – 20 D/U – 20 S/U – 10 D/U – 10 S/U
  • Baseline – For time: Row 500m, 40 Squats, 30 Sit-ups, 20 Push-ups and 10 Pull-ups
  • Grace – 30 Clean & Jerks for time 135/95#105/75#65/35#

Thursday, November 21

Class Strength – Deadlift
1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Handstand walk drills – Do each for about 2:00

  • While in a handstand position against wall alternate touching shoulder with one hand
  • Walk along wall side-ways
  • Handstand walk

Modular Strength – Do class strength plus 3 sets of 8-10 reps of straight-leg deadlifts and 2 sets of 8 reps GHD hamstring extensions.

Modular Endurance – 10:00 where EMOTM you perform the following:

  • 5 Indian sit-up Burpee combos
  • 5 Air Squat tuck jump combos

WOD
FGB Style
Perform 1:00 of each movement for as many reps as possible. Then rest 1:00. Go through this 3x. Your score is your total reps completed.

  • Air Squats
  • Sit-ups
  • Push-press 55/35#
  • Hammer Swings
  • Pull-ups / Ring Rows

Friday, November 22

Class Strength – Bench Press
1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Make up any of you missed this week.

Modular Strength – Do 4 sets of 8-10 reps of weight ring dips.

Modular Endurance – Weather permitting run 5K or do 2 miles on the Airdyne

WOD
Tabata 4 cycles of 8 rounds of 20s of work and 10s of rest. Rest 1:00 between cycles.
Do 8 rounds of each exercise. Start with any of the exercises. You rotate exercises after every 8 rounds during the 1 minute rest period.

  • Box Jumps 20″/16″16″/12″
  • Russian KBS 55/35#35#/20#
  • Medicine Ball Sit-ups 20#/14#Sit-ups
  • 10 yd Shuttle Runs (Touch ground) – During Tabata rests stop wherever you are and continue running from there.

Saturday, November 23

Bent but not Broken

No Class Strength or Modules today.

Today we will be running things a little different. We will be running the WOD in heats every 15 minutes starting at 8:15am, and ending with the last one starting at 1:15pm. Come in an warm-up and then get ready for the WOD. You have two options in regards to the WOD:

  • Do the WOD informally. There is no cost for this for our members. Just do the WOD at either the RX level or scaled level and keep track of your own score.
  • Do the WOD as part of the fundraiser. The suggested donation is $30.00. Choose whether you will do the WOD as RX’d or at the scaled level. You will be judged. You will get a t-shirt and top 3 finishers for Men’s RX, Women’s RX, Men’s Scaled and Women’s Scaled will get gift cards worth $30, $20 and $10 respectively. CrossFitters from other boxes are all welcome to participate as part of the fundraiser. Invite your friends from other boxes! If you will be donating more than $30, then we can ensure that your donation is tax deductible.

We’ll need judges. If you are willing to volunteer to be a judge please let one of the trainers know. We’ll have sign-up sheets posted. No prior experience necessary. We want you even if you can just judge for just 15 minutes, i.e. one heat!

All proceeds will go to Samaritan’s Purse to fund their relief efforts in the wake of Super Typhoon Haiyan/Yolanda. Click here for more information on Samaritan’s Purse. Thanks to Tyndale House Publishers who will be providing a matching donation.

Yolanda1

WOD
“Yolanda”
10 minute AMRAP
RX Version
11 Deadlifts Men- 135 lbs. / Women – 95 lbs.
8 Power Cleans Men- 135 lbs. / Women – 95 lbs.
13 Over-the-bar Burpees

Scaled Version
11 Deadlifts Men- 75 lbs. / Women - 45 lbs.
8 Power Cleans Men- 75 lbs. / Women - 45 lbs.
13 Burpees

Super Typhoon Yolanda formed out in the Pacific on November 3rd and slammed into the Philippines on November 8th. It cause massive destruction and killed an estimated 10,000 persons. It finally dissipated in the South China Sea on November 11th. Hundreds of thousands of people have been displaced and are in dire need of aid.
The WODs numbers are derived from the date it struck – 11/8/13 and is 1 minute long for each 1,000 people assumed dead.

Yolanda3

Yolanda4

Yolanda5

Week of November 11 through 16

November 10th, 2013
by:

Happy Veteran’s Day!
Monday, November 11th

US-Flag

Class Strength
Strict Press – 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Strict Press – Build to a challenging set of 5, do 2×5.

Modular Skill – Oly Week, Men=75-95# / Women=45-65#

  • 1 Round of: 10 High pulls from the Hang
  • 2 Rounds of: 4 Hang Squat Cleans From above the Knee
  • 2 Rounds of: 4 Hang Squat Cleans from Below the knee
  • 2 Rounds of: 4 Hang Squat Cleans from the Floor

Rest 1:00
add 30 – 45# to the bar and do 3×3 Squat Cleans
Rest 1:00
add 35 – 55# to the bar and do 3×1 Squat Clean

Modular Strength – Same as Class Strength
Then: 5×3 Push-press @ 110% of Strict, Tempo X151 

Modular Endurance – Row 15oom

Core WOD
For Time:
Black – Do all 4 service’s WODs / Blue – Choose 3 servicesGreen – Choose 2 services

Navy, Birthday: 10/13/1775

  • 10 12′ Wall Climbs / 40 Wall Hops
  • 13 Dive Bomber Push-ups
  • 17 8-count bodybuilder
  • 75 Flutter Kicks (2-count)

Marine, Birthday: 11/10/1775

  • 11 Strict Pull-ups
  • 10 Prisoner Squats
  • 17 8-count bodybuilder
  • 75 Military Sit-ups

Army, Birthday: 6/14/1775

  • 6 Rope Climbs / 18 Ground to Standing
  • 14 Push-ups
  • 17 8-count bodybuilder
  • 75 Leg Raises

Air Force, Birthday: 9/18/1949

  • 9 Spiderman Push-ups (2-count)
  • 18 Big Arm Circles (4-count)
  • 19 Dive Bomber Push-ups
  • 49 Bicycle Crunch (2-count)

435 reps Total for Level Black

Tuesday, November 12th

Class Strength
Deadlift – 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Deadlift – Build to a challenging set of 5, do 2×5. 

Modular Skill –
EMOTM, perform 1 Power C+J and add 10#
Continue performing 1 rep every minute until you max out.

Modular Strength – same as Class Strength
Then: Sumo Deadlift 1×8, 1×5, 2×3

Modular Endurance

  • Airdyne :20 @ 100% rest :20
  • Airdyne :30 @ 100% rest :30
  • Airdyne :40 @ 100% rest :40
  • Airdyne :50 @ 100% rest :50
  • Airdyne 1:00 @ 100% rest 1:00

Core WOD
Tabata 20:10 split for 32 rounds
CYCLE through the movements today, use only 1 BB.
You’ll cycle through the 4 exercises 8 times.
Levels: 95/65# - 75/45# - 65/35#

REMEMBER: A Tabata is designed for Power-endurance, do not pick a weight that you are going to be burned out from in just a few rounds. There will be 32 Rounds total.

  • Hang Clean
  • Front load Lunge
  • Push-press
  • Hack Squat

Wednesday, November 13th

Class Strength
Bench Press- 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Bench Press- Build to a challenging set of 5, do 2×5. 

Modular Skill - 3×8 BB Sots Press, 3×5 Snatch Balance, 10 on each side of Turkish Get-ups @ 75% of 1RM (build your flexibility for Squat Snatch) 

Modular Strength – Same as class strength
Then: 3×10 Ring Push-ups (gymnastics style)

Modular Endurance – Row 500m, Airdyne .4 miles, 30 D/U, 3x

Core WOD
7 Rounds for Time:
For larger classes run in heats of 4 persons @ 1 minute apart

  • 4 Shuttle Runs, 10 yards each
  • 5 Burpees
  • 6 Box Jumps, 24/20” 20/16”
  • 7 Push-ups
  • 8 Indian Sit-ups - Sit-ups

1:00 rest after each Round
Track EXACTLY when you finish a round, your end time includes the rest times.

Rest 5:00

5:00 AMRAP
(Don’t do this if you’ve been CrossFitting for less than 8 weeks or 10 sessions)

As many Unbroken D/U (Singles) as possible.
10 Air Squats, when you break on the jump rope.
Only count # of jump rope reps for a score

Thursday, November 14th

Class Strength
Weighted Dips + Pull-ups: 8, 5, 3, 3, 3 on each
Pull-up and Dip Progressions

Modular Skill – EMOTM, 75-95#45-65#

  • 1 Round of: 5 Muscle Snatch from the Power Position
  • 2 Rounds of: 3 Hang Squat Snatch From above the knee
  • 2 Rounds of: 3 Hang Squat Snatch from Below the knee
  • 2 Rounds of: 3 Hang Squat Snatch from the Floor

Rest 1:00
then add 25 – 55# and do 4×1 Squat Snatches

Modular Strength – Same as Class Strength

Modular Endurance – 20 Mt. Climbers, 20 JJ, 20 MB Russian Twists, 4x

Core WOD
18:00 AMRAP

  • 10 KBS, 55/35   35/20#
  • 10 T2B   Leg Raises
  • 10 Thrusters, 65/45   45/25#

Friday, November 15th

Class Strength
Back Squat – 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Back Squat – Build to a challenging set of 5, do 2×5. 

Modular Skill - 5 Snatches @ 60%, 10 Burpees, 4 Snatches @ 70%, 10 Burpees, 3 Snatches @ 80%, 10 Burpees, 1 Snatches @ 100%, Rest 1:00, Repeat 1RM attempt. Do this rest and repeat on 1RM 5x. 

Modular Strength – Same as Class Strength
Then: wide-stance back squat to a box (below parallel) 1×8, 1×5, 2×3 

Modular Endurance – 5 MBSC, 10 Push-ups, 15 KBS 35/20#, 20 D/U, 5x

Core WOD
4 Rounds for Time:

  • 3 Power Snatches, 135/95   115/75   65/35#
  • 5 Burpees
  • 7 Russian KBS, 70/55   55/35   35/20
  • 9 Box Jumps, 30/24”   24/20”   20/16”
  • 11 Wall Balls, 20/14# @ 10’/9’   14/10# @ 10’/8’

Saturday, November 16th

Class Strength – Make-up Day

Modular Skill – Make-up Day

Modular Strength - Make-up Day

Modular Endurance – Make-up Day

Core WOD Start on a green (all level) movement

2:00 AMRAPs of:

  • Air Squats
  • D/U or Singles
  • Muscle Snatch 95/65#75/45# - B.O.M.B. Throws 20/14#
  • Push-ups
  • T2B - Leg Raises
  • OHS 95/65#75/45#45/35#
  • Sit-ups
  • MBSC 20# - MB power clean 14#
  • Ring Row (feet on platform)  (Feet  3’ out or feet on line)

REST 2:00 between each.

Week of November 4 through 9

November 3rd, 2013
by:

 

HonoredPrairie

Next delivery is Saturday, November 16th. Order before 8pm on Monday, November 11th. This will be the last delivery for the year. Whole turkeys are available now! They are first come first serve, so don’t wait to order.

You workout hard and need good healthy food. Do yourself a favor and order the best quality meats and dairy at very reasonable prices. Honored Prairie provides all-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!


BattleintheBurbs2

Naperville CrossFit is hosting this competition.
Individual events are this Saturday, November 9th. Sign-up now.
Unfortunately we didn’t have enough people that could commit to a team.
The competition is from 8am-5pm.
Click here for more information.
Sign-up today and use our discount code: FTX25 (You put the code in at the bottom of the page where you select your ticket type). Register separately for each person.
You don’t have to be a fire-breathing CrossFitter to do this. There are scaled and RX divisions. It will be a fun day and a great challenge. Wear an FTX t-shirt if you have one!
Register here.


Monday, November 4th

Class Strength
Strict Press – 1×15 @ 40%, 1×10 @ 55%, 1×8 @ 65%, 2×5 @ 75-80%, 1×3+ @ 95%
Strict Press – Build to a challenging set of 3. 

Modular Endurance – 1000 Singles, practice different rope work

Team WOD
Teams of 4 for Time (w/ a bonus)

Each team member will perform each exercise and count their reps as they go. The Rower’s distance is the only set number. The athletes will rotate when the Rower hits their mark. The athletes need to record their reps performed during that interval, then rotate. Each teammate stars at a different station, there are 4 stations. If (when) there is a team of 3 they will need to make their last round the round with no rowing and perform as many reps in the average time that it was taking them to row 1km.

  •  1000m Row Intervals
  • Air Squats
  • Sit-ups
  • Push-ups

Score = Time in Seconds minus all combined reps from the Team.

Tuesday, November 5th

Class Strength
Deadlift – 1×15 @ 40%, 1×10 @ 55%, 1×8 @ 65%, 2×5 @ 75-80%, 1×3+ @ 95%
Deadlift – Build to a challenging set of 3. 

Modular Endurance – 30 JJ, 15 S/U, 30 Mt. Climbers, 15 Leg Raises, 4x

Core WOD

EMOTM, record full rounds and partial reps

3 Clean & Jerks, 195/135, 155/105, 115/75, 75/45 (If you achieve 10 rounds start adding 1 rep every round)

Rest 2:00 (2 beeps on the clock)

EMOTM, record full rounds and partial reps

12 / 10 / 8 burpees (If you achieve 10 rounds start adding 1 rep every round)

Add the rounds from both WODs for a total score, count partial rounds for a tie-breaker score.

Wednesday, November 6th

Class Strength
Bench Press- 1×15 @ 40%, 1×10 @ 55%, 1×8 @ 65%, 2×5 @ 75-80%, 1×3+ @ 95%
Bench Press- Build to a challenging set of 3.

Modular Endurance – Row 200m, Airdyne .2 miles, Run Driveway, 30 D/U, 4x

Core WOD
FGB-style, perform 1:00 of each movement for as many reps as possible. Then rest 1:00. Go through this 3x. Your score is your total reps completed.

  • BB Front Squats, 65/45#45/25# (yes, it is supposed to be very light)
  • Russian KBS, 55/35#35/20#
  • MB Overhead Throws, 14# - 10# (men’s and women’s are the same weight)
  • 1-arm DB Thrusters, 45/30#30/20# (that means 1 DB per person)
  • 10 yard shuttle runs

Thursday, November 7th

Class Strength
Back Squat – 1×15 @ 40%, 1×10 @ 55%, 1×8 @ 65%, 2×5 @ 75-80%, 1×3+ @ 95%
Back Squat – Build to a challenging set of 3. 

Modular Endurance – 2x through the following sequence. Count calories.

  • Row :20 @ 100% rest :20
  • Row :30 @ 100% rest :30
  • Row :40 @ 100% rest :40
  • Row :50 @ 100% rest :50
  • Row 1:00 @ 100% rest 1:00

Core WOD
6:00 AMRAP

  • 3 C2B – Pull-ups or Ring Rows
  • 7 Squat Jumps

Rest 5:00

9:00 AMRAP

  • 20 OH Plate Lunges, 45# / 25# / 10# (men’s and women’s are the same weight)
  • 30 D/U or 100 Singles

Friday, November 8th

Class Strength
Turkish Get-Up, Start with KBs and build up to a 1RM, use a BB if needed.
Turkish Get-Up practice, focus on shoulder stabilization and hip flexibility.
IF you are not flexible enough this movement is not doable and you can work on the motions, but it is NOT safe with weight if the movement is not smooth. KBs will strengthen your joints when done right and hurt them when done wrong. Do them right!

Modular Endurance – 5 MBSC, 10 Push-ups, 15 KBS 35/20#, 20 D/U, 5x

Core WOD
Chipper, For Time

  • 60 JJ (keep arms straight and touch over-head)
  • 50 D/U or 200 Singles
  • 40 Box Jumps 32/24”24/20” – 20/16”
  • 30 Bent-over Rows 135/95115/75 - 75/45
  • 20 Front Squats 135/95115/75 - 75/45
  • 10 Strict Press 135/95115/75 - 75/45
  • 5/5 KB Turkish Get-ups 55/3535/20 - 20/15#

Saturday, November 9th

Class Strength – None

Modular Endurance – Make-up Day

Core WOD
For Time, start 5 at a time in 4:00 heats

  • 30 Wall Balls 20/14#14/10#
  • 40 yard Crab Walk
  • 30 Pull-ups or  Ring Rows
  • 40 yard Bear Crawl
  • 30 Bar Dips or  Box Dips
  • 40 yard Gorilla Run (sideways)
  • Then: Row 1000m

This Week’s Modular Strength, Level Black Only. (These are in lieu or in addition to our regular classes. If you are going to do these in addition to the regular classes, then don’t do the class strength for the regular class. Each of these modules will take 30-45 minutes.)

It is a focused 5 days of Strength Modules on the Power Lifts. Ironically power lifts are the three most common lifts used to improve strength, not power directly. Strength is merely the ability to apply force to a load. When that load is very heavy for the individual the movement is relatively slow.  Power implies an amount of speed with a loaded movement. Strength is however a crucial piece to improving one’s power output and the focus on this week will be to break plateaus and make serious strength gains. Along with Power Lifts the WODs will also incorporate doing power exercises (like plyometric and ballistic exercises) to improve on speed of movement. The 3 Power lifts are: Bench Press, Back Squat and Deadlift. Five training styles have been developed in the realm of Powerlifting to increase an athlete’s abilities with powerlifting. These styles are: Combination, Complex, Contrast, Compound and Combined Training. Each are described briefly below with the corresponding Modular WODs throughout the week.

WARNING! Power Lifts are being used almost everyday and while the goal is to shock the body and break any plateaus do not ignore any signs of overtraining. SMR should be done daily. See the 5 modules posted at the end of the week below.


Strength Module #1, Compound Training

This Module is day 1 of 2 in the style of Compound training. Compound Training is one day of Power Lifts and the next day of power exercises.
The WOD is a Total of each of the 3 power lift movements. Warm-up for each exercise and then make 3 attempts to get your 1RM.

  • Back Squat
  • Bench Press
  • Deadlift

The athletes’ score for the day is the addition of their 1RM of all 3 lifts in pounds.

SMR: Hamstring, Glutes, Adductors, Pecs, Lower Back


Strength Module #2, Compound Training

Today’s Module is day 2 of 2 in the style of Compound training. The WOD is made up of power exercises.  Today’s WOD is to last 40:00. Alternating 1:00 of work with 1:00 of Rest. Each minute of work is a different power exercise. Perform as many reps as possible each minute. Count all reps for total score.

List of exercises to perform in any order*:

  • MB Side Throw, 14/10#
  • Wall Ball, 20/14#
  • Box Jumps, 20/16″
  • B.O.M.B Throw, 20/14#
  • Plyometric push-ups (hands leave the floor)

*Cycle through the movements. Each movement must be done 4x.

SMR: Quads, Adductors, Lats, Pecs


Strength Module #3, Combined Training

Today’s WOD consists of 3 WODs for each level. Each WOD focuses on a different area using the method called Combined Training, which is when you follow up a power lift (Bench, Back Squat or Deadlift) with a power exercise (plyometrics/ballistics). Each WOD focuses on a localized muscular area. Focus on maximum output for each individual WOD. Large classes will start on different WODs.

Combined Training

WOD #1 – AMRAP 4:00

  • 10 Bench press, 155/95#
  • 10 MB Chest Throw, 20/14#

rest 5:00

WOD #2 – AMRAP 4:00

  • 10 Back Squat, 155/95#
  • 10 Tuck Jump

rest 5:00

WOD #3 – AMRAP 4:00

  • 5 Deadlifts, 185/125#
  • 10 B.O.M.B. throws, 20/14#

SMR: Quads, Adductors, Lats, Pecs, QL.


Strength Module #4, Complex & Contrast Training

First: Complex Training, Perform a near 1RM lift followed by a plyometric.
Back Squat 1×8 @ 50%, 1×8 @ 60%, 1×5 @ 75%
Then: Back Squat 5×2 @90% w/ 5 box jumps @ 32/24″ after each set. Rest 1:00 between heavy sets.

Second: Contrast Training, here power lifts and power exercises will alternate.

Chipper, For Time

  • 10 Deadlift, 255/185#
  • 10 Broad Jumps, 8′/6′
  • 30 KBS, 70/55#
  • 10 Bench Press, 185/115#
  • 10 Clapping push-up
  • 30 Chest Throws, 20/14#
  • 10 Sumo Back Squat, 135/95# (From  the Floor)
  • 10 Over-box Jump, 24″/ 20″
  • 30 Split Box Jump, 20″/16″

SMR: Quads, Adductors, Lats, Pecs, Lower Back


Strength Module #5, Combination Training

Combination Training - 5:00 EMOM

  • 5 Squat Jumps
  • 5 Front Squats @ 70% of 1RM

rest 5:00

Combination Training - 5:00 EMOM

  • 5 Clapper Push-ups
  • 5 Bench Press, 135/95#

rest 5:00

Combination Training - 5:00 EMOM

  • 5 KB SDHP, 70/55#
  • 5 Deadlift, 185/115#

SMR: Quads, Adductors, Pecs, Glutes, Hamstring

Week of October 28 through November 2

October 27th, 2013
by:

HonoredPrairie

Next delivery is Saturday, November 16th. Order before 8pm on Monday, November 11th. This will be the last delivery for the year. Whole turkeys are available now! They are first come first serve, so don’t wait to order.

You workout hard and need good healthy food. Do yourself a favor and order the best quality meats and dairy at very reasonable prices. Honored Prairie provides all-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!


Battle in the Burbs
Naperville CrossFit is hosting this competition.
Individual events are on Saturday. Team events are on Sunday.
Click here for more information.
If you want to compete, then talk to one of the trainers.
You don’t have to be a fire-breathing CrossFitter to do this. There are scaled and RX divisions. It will be a fun day and a great challenge. We have our own discount code posted at FTX CrossFit.
Register here.


Monday, October 28th

Class Strength
Strict Press – 1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 1×3@90%
Strict Press – Build to a challenging set of 5.

Modular Skill

  • 5 Hollows, tempo: 3735
  • 5 Arches, tempo: 3735
  • 5 Ring L-sits, tempo: 2424

Modular Strength
1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 3×3@90%
Then: Jerk 1×3 @ 100% of Strict press, add 15# and perform another set of 3 reps, continue increasing by 15# until you can no longer do 1×3. 

Modular Endurance – Row 3K

Core WOD
Record all reps during rest period to add together for a final score.

4:00 AMRAP
Use the following weights for each of the exercises. One bar for all 4 movements.
95/65#65/45# - 35/15#

  • 4 OHS
  • 6 Front Squat
  • 8 Back Squat
  • 10 Back Lunge

Rest 4:00

5:00 AMRAP

  • 5 Ring DipsBar DipsBox Dips
  • 10 Indian Sit-ups - Power Sit-ups
  • 15 JJ

Rest 4:00

6:00 AMRAP

  • 5 Burpees
  • 1 Bear Crawl
  • 5 KBS, 70/55#55/35# - 35/20#
  • 1 Bear Crawl

Tuesday, October 29th

Class Strength
Deadlift – 1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 1×3@90%
Deadlift – Build to a challenging set of 5 

Modular Skill
Work on the Strict M/U Progression for 10:00
Achieve a rep max on HSPU

Modular Strength
1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 3×3@90%
Then: Sumo Deadlift, 1×8, 1×5, 1×3 (increase weight to a near 3RM)

Modular Endurance – 30 JJ, 15 S/U, 30 Mt. Climbers, 15 Leg Raises, 5x

Core WOD

Tabata, 20:10 Split, 4 rounds of each movement, Count all reps for score

  • MBSC, 20#/14#
  • Rest 1:00 (2 Full Tabata Rounds on the clock)
  • T2B - Leg-raises
  • Rest 1:00
  • Push-press 85/55#, 55/35#
  • Rest 1:00
  • Box Jump 24/20”, 20/16”

Rest 5:00

4 Rounds for Time:

  • 10 KB SDHP 70/55# - 55/35#
  • 10 Pull-upsRing Rows

Wednesday, October 30th

Class Strength
Bench Press- 1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 1×3@90%
Bench Press- Build to a challenging set of 5.

Modular Skill
3×10 Gymnastic Push-ups
3×10 Ring Push-ups

Modular Strength
1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 3×3@90%
Then: Jerk 1×3 @ 100% of Strict press, add 15# and perform another set of 3 reps, continue increasing by 15# until you can no longer do 1×3.

Modular Endurance – Row 200m, Airdyne .2 miles, Run 200m, 30 D/U

Core WOD

18:00 Progressive AMRAP

  • 3 D/U - 4x Singles
  • 3 KB Swings, 70/55# - 55/35# - 35/20#
  • 3 Burpees

-Add 1 rep to each movement for each new movement.

Thursday, October 31st

Class Strength
Back Squat – 1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 1×3@90%
Back Squat – Build to a challenging set of 5

Modular Skill – Perform or at least Attempt 10 Dragon Flags http://www.youtube.com/watch?v=VluXAP5Nk-U and 10 Windshield wipers (as slow as possible), 10 L-pullups (as few sets as possible). Complete 2x

Modular Strength
1×15@50%, 1×12@60%, 1×9@70%, 1×6@80%, 3×3@90%
Then: Wide Stance Squat, 3×8@ 60% of Back Squat, focus on depth

Modular Endurance – Run 1.5 miles

Core WOD
For Time:
Progressive AMRAP-Chipper

  • 10 Box Jumps 32/24″24/20″20/16″
  • 20 C2B Pull-upsPull-upsRing Rows
  • 30 Hang Clean, 115/75#95/65#65/35#
  • 40 Wall Balls, 20/14#14/10#
  • 50 Chase-the-Rabbit (2-count)
  • 1 Run @ 800m

2:00 Go through as much of the above chipper as possible, count reps (Each 100m of the run is 1 rep)

Rest 2:00

4:00 Go through as much of the above chipper as possible, count reps (Each 100m of the run is 1 rep)

Rest 2:00

Score= Time to complete whole chipper – (Reps from the two AMRAPs x 2)

silorun

Friday, November 1st

Class Strength
Dips, 1×10 Kipp, 1×8 Strict, 1×6, 1×5, 1×4, 1×3 (pick your own weights, this will vary greatly from person to person.)
Dip Progression, 10 Box Dips, 10 Band assisted dips on the bar, try 2 different levels of bands, Work on holding a lock out at the top of a ring dip. 

Modular Skill
3×3 Ring L-sits, tempo: 1512
3×10 V-ups from the Hollow

Modular Strength – Build to 1RM on weighted dip

Modular Endurance – 5 MBSC, 10 Push-ups, 15 KBS 35/20#, 20 D/U, 5x

Core WOD
Perform the required load every minute on the minute until you fail to achieve the required reps in the minute. Rest 1:00 (1 Round) and start on the next movement. Track how many reps you completed after the third movement. This means that partial rounds, the last round of each movement counts for something so do not go soft.

EMOTM
10 Front Squats, 95/65# - 65/45#45/25#

Rest 1:00

EMOTM
10 Push-presses, 95/65#65/45#45/25#

Rest 1:00

EMOTM
10 Thrusters, 95/65#65/45#45/25#

Saturday, November 2nd

Class Strength – None 

Modular Skill – Make-up Day

Modular Strength - Make-up Day

Modular Endurance – Make-up Day

Core WOD
For Time
“Sloppy 70”

  • 70 Calorie Row
  • 70 MB Chest Throws, 10#
  • 70 Air Squats
  • 70 Push-ups
  • 70 Sit-ups
  • 70 Pull-ups

pullups

Week of October 21-26

October 20th, 2013
by:

HonoredPrairie

Next delivery is Saturday, November 16th. Order before 8pm on Monday, November 11th. This will be the last delivery for the year. Whole turkeys are available now! They are first come first serve, so don’t wait to order.

You workout hard and need good healthy food. Do yourself a favor and order the best quality meats and dairy at very reasonable prices. Honored Prairie provides all-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!

Monday, October 21st

Class Strength
Deadlift – 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Deadlift – Take 5 Sets to build to a challenging set of 3 reps, start at 65/45# 

Modular Skill
Build to 5RM Thruster, rest 1:00, perform 5RM 3x total. 

Modular Strength
Deadlift, follow the 3 stages in order.

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 4 sets to failure starting @ 80% of 1RM, drop 20# each set, with 1:00 rest between sets

Modular Endurance
Airdyne 3 miles

Core WODs
Race Circuit: Perform as many rounds in the circuit as possible in 1:00 then rest for the next 1:00. Record each round’s score while partner goes for 1:00.

Blue Level – Perform 4 rounds of this 1:00 Circuit AMRAP

  • 3 Throw Combos (Side-Side-Chest-Overhead)
  • 5 B.O.M.B. throws 20/14#
  • 7 Box jumps 24″/20″
  • 9 20″ Over-box jump (3 in chain)
  • Rest 1:00

Green Level – Perform 4 rounds of this 1:00 Circuit AMRAP

  • 3 Throw Combos (Side-Side-Chest- Overhead)
  • 5 B.O.M.B. throws 14/10#
  • 7 Box jumps, 16″
  • 9 16″ Over-box movement
  • Rest 1:00

Score = All Rounds completed + Additional reps. Start each minute from where you last stopped.

Rest 2-3 minutes

Blue do the following 5:00 AMRAP:

  • 20 Singles
  • 40 D/U (unbroken)

Green practice getting Double-Unders for 5:00

Rest 2-3 minutes

Blue do the following for time:
30 Pull-ups/T2Bs
(This is a combo movement, i.e. do 1 pull-up and then a T2B as a combine movement)

Green practice pull-up progression:

  • Band Assistance
  • Kipping Movement
  • Ring Rows

AdamDU

5:30-6:30pm Olympic Lifting class in the Shed. The class today will be suitable for all levels. Beginners are welcome!

Tuesday, October 22nd

Class Strength
Bench Press – 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Bench Press – Take 5 Sets to build to a challenging set of 3 reps, start at 65/45# 

Modular Skill – Do the WODs!

Modular Strength - Bench Press, follow the 3 stages in order.

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 1 set to Failure with 50# DB, then immediately switch to 95# BB and press to failure. Rest 1:00, repeat for 3 Compound sets.

Modular Endurance – 10 Rounds for time of: 10 JJ, 5 Burpees, 10 Step-ups

Core WOD
For Time (watch clock on rest times):

3 Rounds of the following:

  • 6 Squat Clean, 115/85#, 95/65#, 65/45#
  • 8 Push-press, 115/85#, 95/65#, 65/45#
  • 10 Burpees

Rest exactly 3:00, then immediately transition to -

2 Rounds of the following:

  • 15 Ring Dips / Bar Dips / Bench/box dips
  • 15 Chest Clap Push-ups / Clapper Push-ups / Push-ups
  • 15 C2B Pull-ups / Pull-ups / Ring Rows

Rest exactly 3:00, then immediately transition to -

1 Round of the following:

  • 30 Wall Balls, 20/14#, 14/10# @ 10′/8′
  • 30 Box Jump, 30″/24″, 24″/20″, 20″/16″
  • 30 D/U or 100 singles

6:30pm-7:30pm – Powerlifting Class in the Shed - This class will be more geared towards advanced lifters. Focus will be squatting and deadlift movements.

Wednesday, October 23rd

Class Strength
Back Squat – 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Back Squat – Take 5 Sets to build to a challenging set of 3 reps, start at 45# 

Modular Skill – 5 Rounds for Time:

  • 5 Burpees
  • 10 Box Jumps

Modular Strength - Back Squat, follow the 3 stages in order:

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 5×10 starting @ 50% of 1RM with :30 rest between sets. Stack (4) 5# plates on each end, drop 1 from each side each set. 

Modular Endurance – 3 Rounds for time of:

  • 50 D/U
  • 10 Prisoner Squats

Core WOD
For Time:
50 Snatches, but stopping to perform 3 over-bar burpees EMOTM.
115/75# – 95/65# - 65/35#

Thursday, October 24th

Class Strength
Strict Press- 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Strict Press- Take 5 Sets to build to a challenging set of 3 reps, start at 65/45# 

Modular Skill – For time: 50 GHD Sit-ups (Careful on this. GHDs can do a world of hurt on the uninitiated. If you’ve never done 20 in a row, then only do 20. If you’ve never done 30 in a row, then only do 30. And so on.)

Modular Strength - Strict Press, follow the 3 stages in order:

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 5×10 starting @ 50% of 1RM with :30 rest between sets. Stack (4) 5# plates on each end, drop 1 from each side each set. 

Modular Endurance – 1000 Singles, work on footwork, crossovers, various speeds, etc.

Core WOD

5 Rounds for Time (Track each split time, add your best round to your final time of 5 rounds (the faster your best round is the less time you add to your score.)

  • 10 Burpees
  • 10 Deadlifts, 135/95# - 95/65#
  • Rest :30

Rest about 5:00-7:00 

For Time:
Simple chipper

  • 30 Push-ups
  • 30 Sit-ups
  • 30 Pull-ups or Ring Rows
  • 30 D/U or 120 Singles

Friday, October 25th

Class Strength
3×5 Weighted Pull-ups & 3×5 Weighted Dips, start moderate load build up
Pull-up and Dip Progressions 

Modular Skill
(No time component)
3×12 KBS, 100/70#
Then
5×10 Power KBS (Russian) 55/35#

Modular Strength – 5×5 vs 3×5 of the class strength movements

Modular Endurance – Row 5k

Core WOD
“Fran”
For Time, 21-15-9 of:

  • Thrusters, 95/65#65/35#
  • Pull-ups - Ring Rows

Rest 5:00-10:00

“Feel Good Friday BB WOD”
20 Combo Reps, go for weight not time. Do not set the BB down.

1 combo rep = Deadlift + Reverse Curl + Strict Press + Tricep Extension
95/65# - 75/45# - 55/35#
Drop weight if needed, do not time.
The reverse curl is not a clean. This is a strict movement.

Arnoldreversecurl

Saturday, October 26th

Class Strength – none 

Modular Skill - Make up a day from the week

Modular Strength – Make up a day from the week

Modular Endurance – Make up a day from the week 

Core WOD
45:00 AMRAP

  • Run 800m
  • 15 Push-ups
  • 15 Sit-ups
  • 15 Pull-ups or Ring Rows
  • 40 D/U or 160 Singles
  • Row 400m

On the pull-ups today, don’t use bands. Either do unassisted pull-ups or ring rows. We want you to keep the pace going. Bands will slow down the pace too much.

Week of October 14-19

October 13th, 2013
by:

Monday, October 14

Class Strength – No class strength. Spend extra time on SMR and mobility training after “Deck of Cards”.

Modular Skill – No Modular skill. Focus on Modular Strength.

Modular Strength – 4 Week cycle with a focus on Olympic Lifting

  • Back squat – 5×5 @ 75%
  • Deadlift – 5×3 @ 80%
  • Push press – 5×5 @ 70%
  • Jerk dip squat – 5×3 @ 90% (of jerk)

Modular Endurance
3 Rounds for time of:

  • 200m Run
  • 10 Strict Pull-ups
  • 10 GHD Sit-ups

Core WOD
“Deck of Cards”
Split into 4 teams. Teams draw cards from a standard deck of cards for 30 minutes. All team members do exercises as dictated by card drawn. Cards are drawn as soon as a team is finished with their previous card and are ready to proceed, but without skipping another team’s turn to draw a card.

Ace = 20 reps
Jack, Queen and King = 15 reps
Numbers = Face value
Joker = You can make another team do 15 burpees.

SpadesOne-legged alt. squats /Goblet Squats 55/35 / Air Squats
HeartsClapping Push-ups / HR Push-ups / Knee Push-ups
Clubs = C2B Pull-ups / Pull-ups / Ring-rows
DiamondsJack Knife Sit-ups / Med Ball Sit-ups 10# / Sit-ups

Those that have been doing CF < 2 weeks = Do Green and consider doing 50-75% of the # of reps dictated by the card drawn. When selecting the color you will do today keep in mind that you might end up doing 100+ reps of any given exercise. So pick a color for which you can sustain the given exercises at a consistent pace throughout the workout.

Olympic Lifting Class
Snatch Ladder
EMOTM perform 1 Snatch

Choose a starting weight that is about 50% of your 1RM. If your max is >= 135 increase by 10 lbs. each minute. If your max is < 135 increase by 5 lbs. each minute. If you fail a snatch, then repeat that weight on the next minute. If you fail 3 consecutive minutes drop 5 or 10 lbs each minute until you get a successful lift. You are then done.

Then work on Snatch Balance
Do 4 sets of 3-5 reps

Tuesday, October 15

Class Strength
Deadlift - 1×10 @ 50%, 2×8 @ 70-75%, 5×5 @ 75-85%
Deadlift – Do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Muscle snatch – 3×2 @ 40% (of snatch)
  • Power clean + hang clean – 2×3 @ 60% (of clean)
  • Power jerk + jerk – 2×3 @ 60% (of jerk)

Modular Strength – None today

Modular Endurance
4 rounds:

  • 10m shuttle run x 4 (Touch ground w/ hand at end of each shuttle run)
  • 10 KB swing 55/35#

Core WOD
Have 1/2 Class switch order of AMRAPs
7 min AMRAP

  • 200m Row
  • 15 Ft. Squat 135/95 95/65 65/35

Rest 7:00 minutes

7 min AMRAP

  • 10 SDHP 95/65 65/35
  • 10 Wall Ball 20/14# @ 10′/9′ - 14/10# @ 10′/8′

Powerlifting Class
Back Squat – 1×15 @ 40%, 2×8 @ 70-75%
Stripping Front Squat set – Start w/ about 90% of 1RM. Ensure that the 3 outer plates on each side are 10# plates. You will go to just shy of failure and then proceed to strip a set of 10# off each side. Repeat to just shy of failure. Keep stripping until you’ve taken off the three 10# plates you had on each side. Then do a final set to failure. You will be doing 4 consecutive sets.
Weighted Pull-ups – Work-up to a 1RM, then do 2 sets of 10 at 65% of your 1RM

Wednesday, October 16

Class Strength
Bench Press- 1×15 @ 50%, 1×8 @ 70-75%, 3×5 @ 75-85%
Bench Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch pull – 3×4 @ 85% (of snatch)
  • Jerk – 3×2 @ 70%, 2×2 @ 75%, 2×2 @ 80%

Modular Strength – Front Squat – 4×5 @ 70%, 2×2 @ 75%, 2×2 @ 80%

Modular Endurance – 10x (10 Calories on Airdyne / Rest 1:00 sec)

Core WOD
3 Rounds for time of:

  • 400m Run
  • 10 pull-ups
  • 20 shoulder-to-shoulder sandbag push press – 25% of BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.

Thursday, October 17

Class Strength
Strict Press – 1×10 @ 50%, 2×8 @ 70-75%, 3×3 @ 80-90%
Strict Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – 3×3; find weight that allows good speed and sharp turnover
  • High-hang snatch – 2×4 @ 60%

Modular Strength – Do after Modular skill if you’re going to do that.

  • Overhead squat – 3×5 @ 65% (of snatch) w/ Tempo of 1311

Modular Endurance
3 rounds for time of:

  • 300m Row
  • 3 15′ rope climbs

Core WOD
Run T-agility drills – Run a couple at 80-90% speed, then make 3 attempts and note best time.

Rest 3:00 minutes, then
10 minute AMRAP of:

  • 10 Deadlifts at 155/105 95/65
  • 10 Box Jumps 30″/26″ 24″/20″ 20″/16″
  • 10 HSPU (Or Progression thereof)

Friday, October 18

Class Strength
Back Squat – 1×15 @ 50%, 2×8 @ 70-75%, 5,5,3,3,1
Back Squat – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set. 

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – 1RM
  • Clean & jerk – 1RM

Modular Strength – Do after Modular skill if you’re going to do that.

  • Deadlift – 1RM

Modular Endurance
4 rounds:

  • 100m Run
  • 10 T2B
  • 10 Back Extensions

Core WOD
16 minute AMRAP

  • 8 Alt. Single-arm DB Snatches 70/50 45/30 30/20
  • 8 Indian Sit-up tuck Jumps
    Do an Indian sit-up straight into a tuck jump where the knees at least come above crease of hip in the jump.
  • 8 KBS 70/55 55/35 35/20

Saturday, October 19

Class Strength – Make up any you missed this week.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
For time, 21-18-15-12-9-6 and 3 rep rounds of:

  • Walking lunge steps
  • 95/65 65/35 pound Barbell thruster
  • Pull-ups
  • Knees to elbows

The full black version entails 81 reps of each exercise. That’s a pretty heavy load, especially of Thrusters and K2E. Be smart – this one will drain you.

ReneeOHS


The next Honored Prairie delivery will be November 16th.

Week of October 7-12

October 6th, 2013
by:

Monday, October 7

Class Strength
Deadlift- 1×10 @ 50%, 2×8 @ 70-75%, 5×3 @ 80-90%
Deadlift – Perform deadlifts w/ 20# medicine ball to warm-up. Then do 3 sets of 8 reps each of deadlifts with 2 medicine balls at a time. This will be awkward, but it’s a good exercise in keeping core tight, chest up, not using arms to pull and applying the deadlift motion to other objects.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – Work up to a 1RM, then 3×2 @ 80% of that. Rest 1 minute between sets.
  • Clean – Work up to a 1RM, then 3×2 @ 80% of that. Rest 1 minute between sets.

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat -Work up to a 1RM, then 2×2@ 85% of that.
  • Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight to what you did last week.

Modular Endurance – Run 5k

Core WOD
Buy-in – Hang on a bar for as long as possible with feet at least 3″ off ground. Once you let go you are done. Note how long you lasted hanging as this will impact score later. Once the last person comes off the hang wait about 1 minute and then –>
For time complete the following:

  • Run 600m (1 lap around church parking lot)
  • 10 DBs Thrusters 70/50 45/30 20/12
  • 20 T2B (Sub – Leg raises)
  • 30 Burpees
  • 40 Pull-ups (Sub – Ring rows)
  • 50 Wall Balls 20/14# 14/10# @ 10′/9′
  • 60 Sit-ups
  • Run 600m (1 lap around church parking lot)

If it is raining, then sub 150 D/U or 400 singles for the run.
Your score will be the time it took to complete the WOD minus the time you were able to hang on the bar at the beginning.

FTXPumpkin

FTXPumkin2

Jeremy T.’s daughter got inspired! We like it!

Olympic Lifting Class
5:30pm-6:30pm – Warm-up and work-up to doing a couple sets of 2-3 reps at 80-90% of your 1RM in either the Snatch or C&J. do this week whichever one you didn’t do last week. Then we will get video of a few reps and analyze. Then work on the results of analysis.

6:30pm-7:30pm – This will be an introductory class teaching the basics of the Clean and Jerk.

Tuesday, October 8

Class Strength
Bench Press – 1×15 @ 50%, 2×8 @ 70-75%, 5×3 @ 80-90%
Bench Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch -Work-up to a 1RM, then 1×2 @ 90% and 1×3 @ 85% of that. Rest 1 min. between sets.
  • Clean – Work-up to a 1RM, then 1×10 @ 75% of that

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – Work-up to a 1RM, then 2×8 @ 70% w/ tempo of 10X1

Modular Endurance
4 rounds for time of:

  • 200 m row
  • 15 T2B

Core WOD
5 Min. AMRAP

  • 2 Clean & Jerk 185/135 155/115 105/75 65/35
  • 5 T2B

Rest 5:00 minutes

5 Min. AMRAP

  • 4 Pistols 30/20# /4 Pistols / 8 Goblet Squats 55/35 35/20
  • 1 Rope climb 15′ / 3 Ground to Standing

Power Lifting Class
Wide-stance Deadlift w/ close grip – 2×10 @ 50%, 2×8 @ 60-70%, 3-3-3-3
Back Squat – 1×12 @ 50%, 5-5-5-5
Hack Squat – 4 Sets of 8-10 reps each.

Wednesday, October 9

Class Strength
Strict Press – 1×12 @ 50%, 1×8 @ 70-75%, 5×3 @ 80-90%
Strict Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – Work up to a 1RM, then 1×3 @ 80%
  • Clean & jerk – Work up to a 1RM, then 1×3 @ 80%

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat – 3,3,3,3 w/ tempo of 13X1
  • Good morning (straight knee) – 3×10; 3020 tempo; feel out weight, approx. 20-25% of BS

Modular Endurance - Row 2,500m

Core WOD
“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) are applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Perform 8 intervals of 20s of work and 10s of rest for each exercise, with 1 minute rest between exercises. Do the exercises in any order, but you’ll perform 8 consecutive intervals of one exercise before moving onto the next exercise.

  • Squat
  • Rower
  • Pull-ups
  • Sit-ups
  • Push-ups

Thursday, October 10

Class Strength
Weighted Pull-ups – Do 10 strict pull-ups, then do 3 sets of max. # of pull-ups with 25/15 lbs.
Pull-ups – Do 3-5 sets with the least amount of assistance you need in order to get 5 pull-ups each set. On each pull-up get chin above bar and hold it for 1 second.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Power Snatch – 3×10 @ 75%, Rest 1 minute between sets
  • Power Clean & jerk – 3×10 @ 75%, Rest 1 minute between sets

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – 3×10 @ 75% w/ tempo of 10X1. The focus is on going up fast.

Modular Endurance
3 rounds for time of:

  • 20 GHD sit-ups
  • 3 15′ rope climbs

Core WOD
“Diane”
For time
21-15-9 reps of:

  • Deadlift 225/155 155/95 95/55
  • HSPU (Sub- Progression thereof)

Friday, October 11

Class Strength
Back Squat – 1×15 @ 50%, 2×8 @ 70-75%, 3×3 @ 80-90%
Back Squat – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – heavy single; 80% of that x 1 x 3; 1 min rest between sets
  • Clean & jerk – heavy single; 80% of that x 1 x 3; 1 min rest between sets

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat – Workup to a 1RM, then 2×2 @ 85% of that
  • Reverse hyperextensions – 3×25

Modular Endurance
4 rounds:

  • 30 sec  of double-unders
  • 30 sec  of push-up + 2 kick-up

Score is # of reps completed

Core WOD
5 Rounds for time of:

  • 30 D/U or 100 Singles
  • 10 OHS @ 95/65 65/45 45/30
  • 3 Muscle-ups / 10 Pull-ups

Saturday, October 12

Class Strength  - Make up any you missed this week.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
“Roney”

2/3/4 rounds of:

  • Run 200 meters
  • 135/95 95/65 65/35 pound Thruster, 11 reps
  • Run 200 meters
  • 135/95 95/65 65/35 pound Push press, 11 reps
  • Run 200 meters
  • 135/95 95/65 65/35 pound Bench press, 11 reps

If you’ve been doing CrossFit for less than 8 weeks or 10 sessions do only 2 or 3 rounds. If it’s raining, then sub row for run.

roney

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.
He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

Week of September 30 to October 5

September 29th, 2013
by:

Just a note on the modules: This week has a big emphasis on Olympic lifting and squats (especially front squat). Be sure to look at the week as a whole to get a proper perspective on this week’s modular programming. This week’s modules are best done in order, i.e. skill–>strength–>endurance.

Note: This week has 3 days with box jumps and/or over-the-box jumps. This can be a lot for some and we don’t want to cause hip/knee/foot issues. If you’re coming in Monday, Tuesday and Thursday, then please be aware of this and substitute or modify if necessary. If you have any questions please talk to one of the trainers.

Monday, September 30

Class Strength
Bench Press – Warm-up, then do 4 supersets of 10 bench press and 10 ring-dips. Bench press should be about 70-75% of 1RM. Rest about 2 minutes between supersets. Be sure to have a spotter on the bench press.
Bench Press – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • Power snatch – 2×10 @ 75% w/ 1 min rest between sets
  • High-hang clean & jerk – 2×10 @ 60%  w/ 1 min rest between sets

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – 3×10 @ 70% w/ tempo of 10X1. The focus is on going up fast.
  • GHD sit-ups – 50 total

Modular Endurance
For time do 20-15-10 reps of:

  • Box jump – above knee+
  • Kipping pull-ups

Core WOD
Open WOD 13.2
If you did the Open this year, then do the Core WOD before the Class Strength to get a good comparative score.
Complete as many rounds and reps as possible in 10 minutes of:

  • 115/75 pound Shoulder to overhead, 5 reps
  • 115/75 pound Deadlift, 10 reps
  • 15 Box jumps, 24″/20″ box
  • 75/45 pound Shoulder to overhead, 5 reps
  • 75/45 pound Deadlift, 10 reps
  • 15 Box jumps, 20″/16″ box

2013_OPEN_13.2_LOGO

Olympic Lifting Class
5:30pm-6:30pm – Warm-up and work-up to doing a couple sets of 2-3 reps at 80-90% of your 1RM in either the Snatch or C&J. Then we will get video of a few reps and analyze. Then work on the results of analysis.

6:30pm-7:30pm – This will be an introductory class teaching the basics of the Snatch.

Tuesday, October 1

Class Strength
Weighted Pull-ups – 10 Strict pull-ups, then do 5-5-5-5. Increase load for each set of pull-ups. Black – Finish off with a max. set of pull-ups w/ 25# weighted vest.
Pull-ups – Work on pull-up progression. Do 3-5 sets of 5 pull-ups w/ least amount of assistance possible.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch -Work-up to a 1RM, then 1×5 @ 75% of that
  • 1 min rest
  • Clean – Work-up to a 1RM, then 1×5 @ 75% of that

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – Work-up to a 1RM, then 2×2 @ 80% of that
  • Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

Modular Endurance – Run 5k

Core WOD
FGB Style
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “switch”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • K2E (Sub – Leg lifts)
  • Wall-ball Sit-ups 20#/14# 14/10#
  • Burpees
  • Over-the-box Jumps 20″/16″ 16″/12″
  • Row

Power Lifting Class
Wide-stance Back Squat – 1×15 @ 50%, 3×8 @ 60-70%, 3-3-3-3
Front Squat – 5-5-5-5
Straight Leg Deadlifts – 4 Sets of 8-10 reps each.

Wednesday, October 2

Class Strength
Strict Press – Warm-up, then do 3 supersets of 10 strict press (70-75% of 1RM) and 10 HSPU. Rest about 2 minutes between supersets.
Strict Press – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.
If your shoulders are a bit overworked lately, then spend this time stretching your shoulders with bands and/or doing SMR on your shoulders. You can also do 2 sets of 10 reps of medium weight reverse flies to strengthen the rear deltoids while avoiding more intense work for the shoulders.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • Snatch balance – Work up to a 1RM, then 1×1 @ 90%, 1×1 @ 85% and 1×1 @ 80%
  • Power clean & jerk – 1×10 @ 75%

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – 3×10 @ 70% w/ tempo 10X1
  • Planks – 3x (30 sec front, 30 sec left side and 30 sec right side). Then do a max hold on each side twice. Hold is over if you break form even slightly.

Modular Endurance
4 rounds for time of:

  • 10 DB alt. muscle snatch 50/30#
  • 10 KTE      

Core WOD
3 Rounds for time:

  • 400m Run (400m Row if Raining)
  • 10 Indian sit-ups
  • 10 Power Cleans 185/135 155/115 125/85 75/45
  • 10 Front Squat 185/135 155/115 125/85 75/45

TomClean

Thursday, October 3

Class Strength
Back Squat – 2 x 10 @ 60-70%, 5-3-3-5
Back Squat – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • Snatch – Work up to a 1RM, then 1×5 @ 75% of that
  • 1 min rest
  • Clean & jerk - Work up to a 1RM, then 1×5 @ 75% of that

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat – 3,3,3,3 w/ tempo of 13X1
  • Good morning (straight knee) – 3×8; 3020 tempo; feel out weight, approx. 20-25% of BS

Modular Endurance – 150 D/U for time, then rest 3:00 min and repeat.

Core WOD
Three rounds for time of:
Perform each of these exercises in any order, but ensure you’ve done all of them before starting another round.

  • Knees to elbows, 21 reps (Sub – 21 Leg raises)
  • 55/35# 35/20# Kettlebell swing, 21 reps
  • Push-ups, 21 reps
  • 15′ Rope climb, 3 trips (Sub – 10 Ground to Standing)
  • 20/16″ inch Box jump, 21 reps
  • Back extension, 21 reps
  • Walking lunge, 150 ft

Those that have been doing CrossFit for less than 8 weeks or 10 sessions do only 2 rounds.

Friday, October 4

Class Strength
Deadlift – 2 x 10 @ 60-70%, 5-3-3-5
Deadlift – Warm-up w/ bar, then 3-5 sets of 5-8 reps each set. Increase wt. each set slightly.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean & jerk – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Modular Strength - Do after Modular skill if you’re going to do that.

  • Front squat – Work up to a 1RM, then 2×2 @ 80% of that.
  • Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

Modular Endurance – 300-200-100-200-300m run. 2 min rest between each.

Core WOD
7 Min. AMRAP

  • 4x Shuffle Run 10 Yds (Touch floor w/ hand ea. 10 yds)
  • 3 Bar Muscle-ups9 Pull-ups12 Ring-rows

Rest 7 minutes

7 Min. AMRAP

  • 10 2 fer 1 Wallball / Wall Ball – 20/14# @ 10′/8′
  • 10 KBS 55/35# 35/20#

Saturday, October 5

Happy Birthday Juliana!

JulianaWallBall

Class Strength – Make up any you missed this week.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
5 Rounds for time of:

  • 10 Sit-ups
  • 10 Box Jumps 20/16″
  • 10 Hang Cleans - 135/95 115/75 85/55 65/35
  • 10 S2O  - 135/95 115/75 85/55 65/35
  • 10 Back Squat  - 135/95 115/75 85/55 65/35

If you’ve been doing CrossFit for less than 8 weeks/10 sessions and/or haven’t been working out consistently at 3+ per week, then only do 3 rounds. 50 reps of these heavier movements will take a toll if you’re unprepared or over trained. There’s no shame in doing less rounds if that is what your body needs. So be smart!

Week of September 23-28

September 22nd, 2013
by:

This Monday is the last day to order
Honored Prairie
The delivery is this Saturday, September 28th.

HonoredPrairie

Monday, September 23

Class Strength
Straight-leg deadlift – Warm up w/ bar. Get a good stretch. Then 4 sets of 8-10 reps each. Increase load on each set.
Straight-leg deadlift – Practice w/ bar. 2 sets of 8-10 reps with just bar. Then 2 sets of 8-10 reps with relatively light weight.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • Power snatch – 2×5 @ 60%
  • Power clean & power jerk – 2×5 @ 60%

Modular Strength – Do after Modular Skill if you do that.

  • Good morning (straight knee, straight feet) – 3×10 w/ light weight
  • GHD sit-ups – 3×15

Modular Endurance
5:00 AMRAP

  • 5 pull-ups
  • 5 lunges per leg
  • 5 box jumps 24″/20″
  • 5 push-ups      

Core WOD
“Mary”
20 min. AMRAP

  • 5 Handstand push-ups  (or progression as needed)
  • 10 1-legged squats (or progression as needed)
  • 15 Pull-ups (or ring rows as needed)

Tuesday, September 24

Class Strength
Front Squat – 1×10 @ 50%, 1×15 @ 60%, 1×20 @ 70%
Back Squat and Front Squat – 2-3 Sets of each. 5-8 reps each set. Light to moderate weight. Concentrate on form.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • Snatch – 3x (1×1 @ 70%, 1×1 @ 75%, 1×1 @ 80%)
  • Clean & jerk – 3x (1×1 @ 70%, 1×1 @ 75%, 1×1 @ 80%)

Modular Strength – Back squat – 6×4 @ 75% w/ a tempo of 13X1

Modular Endurance – Run 5k

Core WOD
5 Rounds for time:

  • Squat Snatch, 5 reps 135/95 95/65 65/35
  • T2B, 10 reps
  • 20 D/U or 80 Singles

Wednesday, September 25

Class Strength
Strict Press - Warm-up w/ bar for 15 reps, then 10,10,10,10. Increase load on each set. If you don’t complete set, then redo with that weight.
Strict Press – 3-5 sets of 5-8 reps each. Start light and increase wt. slightly each set.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • 4 sets of (Power snatch + hang power snatch + 2 snatch balance @ 70% (of power snatch))

Modular Strength

  • 5 sets of (Push press + power jerk + jerk @ 80% (of push press))

Modular Endurance
3 rounds for time:

  • 250 m row sprint
  • 10 pull-ups
  • 3 min rest      

Core WOD
13.3 Open Workout
(
For those that did the Open this year, do the Core WOD before the Class Strength in order to get a good comparison to your Open time.)
12 minute AMRAP

  • 150 Wall balls (20/14 lbs to 10′/9′ target)
  • 90 Double-unders
  • 30 Muscle-ups
  • 75 Wall balls (14/10 lbs to 10′/8′ target)
  • 200 singles
  • 30 Pull-ups

2013_OPEN_13.3_LOGO

Thursday, September 26

Class Strength
Bench Press – 2×10 @ 70%, 5-5-5-5 (Increase load on each set. If you fail to complete 5, then redo with same load.)
Bench Press – 3-5 sets of 5-8 reps (Light to moderate weight)

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • 4 sets of (Power clean + hang clean + power jerk @ 70% (of clean))
  • Jerk dip squats – 3×4 @ 90% (of jerk)
  • Muscle snatch – 3x$ @ 60%

Modular Strength – Push-ups w/ 4×10 lbs. on back – Go to failure and then have partner remove a plate. Go to failure and then remove next plate. Repeat until you fail doing just BW.

Modular Endurance
For time:

  • 35-30-25 KB swings @ 35/20#
  • 400-200-100m run

Core WOD
Five rounds for time of:
65/45 pound barbell Overhead lunges in place, 12 reps
21 Burpees

45/30 pound barbell behind the neck lunges in place, 12 reps
21 Burpees

Friday, September 27

Class Strength
Deadlift - Work-up to a 1RM
Deadlift – Do 3-5 sets of 5-8 reps each. Don’t go any heavier than a weight at which you can maintain close to perfect form.

Modular Skill - 4 Week cycle with a focus on Olympic Lifting

  • Snatch – 3×1 @ 75%
  • Clean & jerk - 3×1 @ 75%
  • Front squat – 3×3 @ 80%

Modular Strength –

Modular Endurance
3 Rounds for Time of:

  • 200m Run
  • 15 Back-hip Extensions
  • 15 GHD Sit-ups

Core WOD
4 Rounds for time:

  • 400m Run
  • 15 DB Burpees 45/30 30/20 12/8
  • 15 Ring Dips Bar Dips Box Dips

Saturday, September 28

Class Strength – None today. Core WOD is a long one.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD

The Don
For time:

  • 66 Deadlifts, 110/70 75/55
  • 66 Box jump, 24/20″ 20/16″
  • 66 Kettlebell swings, 55/35# 35/20#
  • 66 Knees to elbows
  • 66 Sit-ups
  • 66 Pull-ups
  • 66 Thrusters, 55/35 35/15
  • 66 Wall ball shots, 20/14# @ 10′/9′
  • 66 Burpees
  • 66 Double-unders or 330 singles

If you’ve been doing CrossFit for less than 6 weeks or 12 classes, then do only 33-44 reps for each exercise.

SONY DSC

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Week of September 16-21

September 15th, 2013
by:

We are having our next
Honored Prairie delivery
on Saturday, September 28th

HonoredPrairie

Honored Prairie provides high-quality meats, dairy and more. No hormones or antibiotics. All natural. 100% grass fed beef. Food the way it is meant to be eaten. All at very competitive prices.

Order by Monday, September 23
It’s as easy as:

  1. Go to the website and select the items you want.
  2. Check-out and select Carol Stream as your pick-up location.
  3. Come to FTX CrossFit on Saturday, September 28th and pick-up your order. You’ll pay with cash or check at time of pick-up.

Monday, September 16

Class Strength
Back Squat – 1×15 @ 40%, 1×10 @ 55%, 1×6 @ 75%, 2×5 @ 85%, 2×3 @ 92.5%
Back Squat – Take 5 Sets to build to a challenging set of 3 reps, start at 65/45#

Modular Skill

  • 2:00 of KBS, 70/55#, Rest 2:00
  • 2:00 of Box Jumps, 30/24″, Rest 2:00
  • 2:00 of Wall Balls, 20/14#, Rest 2:00
  • 2:00 of D/U

Modular Strength
Back Squat, follow the 3 stages in order.

  • Power – 5 sets x 3 reps @ 30% of 1RM with :30 rest between sets, as fast as possible.
  • Strength – Build to a 3RM, Rest 3:00
  • Hypertrophy – 3 sets to failure @ 80% of 1RM with :30 rest between sets,
    Then: 1 descending set starting @ 50% of 1RM for 30 reps

Modular Endurance – Run 1.5 mile for time.

Core WOD
“J.T.”
For Time, 21-15-9 of:

  • HSPU
  • Ring Dips
  • Push-ups

jt

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Tuesday, September 17

Class Strength
Strict Press – 1×15 @ 40%, 1×10 @ 55%, 1×6 @ 75%, 2×5 @ 85%, 2×3 @ 92.5%
Strict Press – Take 5 Sets to build to a challenging set of 3 reps, start at 55/35#

Modular Skill
10 Hang Cleans, 10 Below the Knee, 10 Hang From the Floor, 10 Power Cleans @ 75#
Rest 3:00
7 Hang Cleans, 7 Below the Knee, 7 Hang From the Floor, 7 Power Cleans @ 95#
Rest 3:00
For Time:
10 Hang Cleans + 10 Power Cleans @ 65% of 1RM
7 Hang Cleans + 7 Power Cleans @ 85% of 1RM

Modular Strength
Strict Press, follow the 3 stages in order.

  • Power – 5 sets x 3 reps @ 30% of 1RM with :30 rest between sets, as fast as possible.
  • Strength – Build to a 3RM, Rest 3:00
  • Hypertrophy – 3 sets to failure @ 80% of 1RM with :30 rest between sets,
    Then: 1 descending set starting @ 50% of 1RM for 30 reps

Modular Endurance – Row 500m + 10 Push-ups, 5 rounds for time.

Core WOD
Pull-up Ladder, EMOTM
3 reps every minute

  • Strict Pull-up
  • 10# DB
  • 20# DB
  • 30# DB
  • 40# Vest
  • 50# Belt
  • 60# Belt
  • 70# Belt
  • Ring Rows, On the line
  • Ring Rows, Feet 1′ forward
  • Ring Rows, Feet 2′ Forward
  • Ring Rows, Feet on a 12″ box
  • Ring Rows, Feet on a 20″ box
  • Pull-ups with medium Blue/green band
  • Pull-ups with thin red band
  • Pull-ups with thin purple band

Then:
EMOTM
Death-by Dashing
Start with a 20 yard dash and add 20 yards every minute.

Wednesday, September 18

Class Strength
Bench Press – 1×15 @ 40%, 1×10 @ 55%, 1×6 @ 75%, 2×5 @ 85%, 2×3 @ 92.5%
Bench Press – Take 5 Sets to build to a challenging set of 3 reps.

Modular Skill
Tabata:

  • 75/45# Muscle Snatch, 4 rounds, Rest 2:00
  • 75/45# Push-Press, 4 rounds, Rest 2:00
  • 95/45# Hang Clean, 4 rounds,Rest 2:00
  • 115/45# Deadlift, 4 rounds

Modular Strength
Bench Press, follow the 3 stages in order.

  • Power – 5 sets x 3 reps @ 30% of 1RM with :30 rest between sets, as fast as possible.
  • Strength – Build to a 3RM, Rest 3:00
  • Hypertrophy – 3 sets to failure @ 80% of 1RM with :30 rest between sets
    Then: 1 descending set starting @ 70% of 1RM for 30 reps. HAVE A SPOTTER!

Modular Endurance – 4 Rounds of: 10 Burpees, Run 400m, Rest 2:00

Core WOD
Complete the following Chipper for Time:

  • 10 ‘L’ Pull-ups
  • 20 Windshield Wipers
  • 30 Pistol Squats
  • 40 KB Wall Ball Substitutes, 55/35#
  • 50 Over-box Jumps, 24/20″ 
  • 10 Strict Pull-ups
  • 20 Lying 90 degree Leg Twists
  • 30 Prisoner Squats
  • 40 Wall Balls
  • 50 Over-box Jumps, 20/16″ 
  • 10 Ring Rows with feet on 12″ box
  • 20 Lying 90 degree Leg Twists, with bent knees
  • 30 Prisoner Squats
  • 40 Wall Balls
  • 50 Box Jumps, 20/16″

Thursday, September 19

Class Strength
Deadlift – 1×15 @ 40%, 1×10 @ 55%, 1×6 @ 75%, 2×5 @ 85%, 2×3 @ 92.5%
Deadlift – Take 5 Sets to build to a challenging set of 3 reps, start at 65/45#

Modular Skill
10:00 to build to a C+J 1RM
Then
5:00 AMRAP of:

  • 115# Clean + Jerk
  • 10 D/U

Modular Strength
Deadlift, follow the 3 stages in order.

  • Power – 5 sets x 3 reps @ 30% of 1RM with :30 rest between sets, as fast as possible.
  • Strength – Build to a 3RM, Rest 3:00
  • Hypertrophy – 3 sets to failure @ 80% of 1RM with :30 rest between sets
    Then: 1 descending set starting @ 50% of 1RM for 30 reps

Modular Endurance – 5 Rounds for time: Run 200m + Body Hurdles

Core WOD
Annie
For Time:
50-40-30-20-10 of:

  • D/U (200-160-120-80-40 of Singles)
  • Sit-ups

Rest 7:00, Then

3 Rounds for Time,

  • 20 Pull-ups
  • 20 OH Plate Lunges, 45/25/10#

Friday, September 20

Class Strength – None today

Modular Skill – Work on a new consecutive number of reps of D/U PR for 10:00

Modular Strength
Weighted Pull-ups, follow the 3 stages in order.

  • Power – 5 sets x 3 reps W/ a vest with :30 rest between sets, as fast as possible.
  • Strength – Build to a 3RM, rest 3:00
  • Hypertrophy – 3 sets to failure @ 80% of 1RM with :30 rest between sets
    Then: 1 descending set starting @ 50% of 1RM for 20 reps

Modular Endurance – 1 mile Run, 1K Row, 1 mile Airdyne

Core WOD
Interval Weight Training
3 Rounds of:

  • 10 Power Cleans @ 80% of 1RM
  • 400m Run @ 2:00 pace
  • Rest 3:00
  •  10 Power Cleans 75/45#
  • Jog for 2:00
  • Rest 2:00

3 Rounds of:

  • 10 Jerks @ 80% of 1RM
  • 500m Row @ 2:00 Pace
  • Rest 3:00
  • 10 Jerks 75/45#
  • Row for 2:00
  • Rest 2:00

Then

Circuit (Unbroken Sets)
5 Rounds for time of:

  • 12 T2B / 12 Leg Raises
  • 12 Wall Balls / 12 Wall Balls
  • 12 Pull-ups / 12 Ring Rows
  • 12 Burpees / 12 Burpees

Saturday, September 21

Class Strength – None today

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
We will review and teach each of the obstacles for the first 15 minutes of each class. Classes are at 8am, 9am, 10am, 11am and 12pm, i.e. normal Saturday schedule.

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:
  9. 200m run*
  10. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  11. 200m run*
  12. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  13. 200m run*
  14. High bar obstacle up and over / High bar obstacle just grab high bar
  15. 200m run*
  16. Body hurdles obstacle
  17. 200m run*
  18. The Pit obstacle (Go up one side and slide back down)
  19. 200m run*
  20. Tube Obstacle
  21. 200m run*
  22. Tire flip 10x
  23. 200m run*
  24. Tire obstacle
  25. 200m run*
  26. Balance beam obstacle
  27. 200m run*
  28. Sled Drag 100m w/ 90lbs men and 60lbs women
  29. 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 September 9-14

September 8th, 2013
by:

Monday, September 9

Class Strength
Deadlift – 1 x 12 @ 50%, 1×5 @ 80%, 1×20 @ 50%, 1×3 @ 85%, 1×15 @ 60%, 1×3 @ 90%, 1×10 @ 65%.
Deadlift – 1×15 at very light weight. Then do 3-5 sets at 5-8 reps each with slightly heavier loads each time.

Modular Skill –

  • 20 GHD Sit-ups w/ 10# Med Ball
  • 20 Straight-leg 2TB (No bending knees and have toes pointed)
  • 20 L-sit pull-ups

Modular Strength – Work on achieving a triple extension for the snatch with increasing loads. 7-5-3-3-3 Make sure you are lifting a weight where you are still generating upward lift at the top of the triple extension. It should feel like the weight still wants to keep moving upward.

Modular Endurance – Run 3 miles total – 1st mile at 90% speed, 2nd mile at 100%, then 3rd  mile at 80%. On the 1st mile run at a pretty fast pace, but hold back a bit. Really push yourself on the 2nd mile. Go as fast as you can. Then slow down to a comfortable and sustainable pace for the 3rd mile.

Core WOD
 ”Jag 28″

  • Run 800 meters
  • 28 Kettlebell swings, 70#/55#
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 70#/50# (2 KBS)
  • 28 Strict Pull-ups
  • Run 800 meters
  • Run 800 meters
  • 28 Kettlebell swings, 55#/35#
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 55#/35# (2 KBS)
  • 28 Strict Pull-ups
  • Run 800 meters
  • Run 800 meters
  • 28 Kettlebell swings, 35#/20#
  • 28 Pull-ups
  • 28 Kettlebell or Dumbbell clean and jerk,  35#/20# (2 KBS or DBS)
  • 28 Pull-ups
  • Run 800 meters

jag28

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.
He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Tuesday, September 10

Class Strength
Bench Press – 1×10 @ 50%, 8,5,3,1,5. Set loads accordingly.
Bench Press – Warm-up with bar, then do 3-5 sets of 5-8 reps each. Increase load slightly each set.

Modular Skill – Practice  Snatch w/ PVC pipe or light weight. Break down the movement into its various components.

Modular Strength – Do Class Strength plus sets of close grip bench press. Hands about 2 fists apart. 4 sets of 5-8 reps each.

Modular Endurance – For time:

  • Row 500m
  • 50 D/U
  • Row 400m
  • 40 D/U
  • Row 300m
  • 30 D/U
  • Row 200m
  • 20 D/U
  • Row 100m
  • 10 D/U

Core WOD
“Death by Snatches”
EMOTM complete the following:

  • 1 Rope Climb 15′
  • 1 Snatch at 115/75#
  • 3 Pull-ups
  • 1 Snatch at 65/35#

Increase the number of snatches completed each minute by 1. Do NOT increase number of rope climbs or pull-ups each round.
Your score is the number of rounds completed plus the number of reps completed in the failed round. Count only snatch reps.

Wednesday, September 11

Class Strength
Weighted Pull-ups 8-5-3-3-1-1. Rest 1-2 minutes between sets.
Work on pull-up progression if you can’t do unassisted pull-ups.

Modular Skill – 30 Muscle-ups for time.

Modular Strength – Weighted dips 8-5-3-3-1-1. Rest 1-2 minutes between sets.

Modular Endurance – Run 5k

Core WOD
Fight Gone Bad (FGB)
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:

  • Wall-ball: 20/14# ball, 10/8 ft target. (Reps)
  • Sumo deadlift high-pull: 75/60# 45/30# (Reps)
  • Box Jump: 20/16″ box (Reps)
  • Push-press: 75/60# 45/30# (Reps)
  • 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.

Thursday, September 12

Class Strength
Back Squat – 1×20 w/ just bar, 2×10 @ 65%, 8,5,5,8. Load up accordingly.
Back Squat – 1×15 w/ just bar, then 3-5 sets of 5-8 reps each. Increase load slightly on each set.

Modular Skill

  • 10x – Inverted hang on rings down to a hang. Transition from inverted hang to hang as slowly as possible while keeping legs straight and feet pointed.
  • 2x – Monkey bars
  • 1x – Hang from a pull-up bar for as long as you can

Modular Strength – Do Class Strength plus do same reps and %s with OHS.

Modular Endurance – Do Baseline for time: 500m row, 40 squats, 30 sit-ups, 20 push-ups and 10 pull-ups.

Core WOD

WOD
Level 1/2
“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.

Basics
Same as Blue, 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.

Friday, September 13

Class Strength
Strict Press – 2×10 @ 60%, 5,3,3,3,3. Increase load on each set. If you fail, re-attempt same weight on next set after at least a 2 minute rest.
Strict Press / Push-press – Warm-up with bar, then do 3-5 sets of 5-8 reps of strict press and then finish of each set with a push-press. Increase load slightly on each set.

Modular Skill – Deficit HSPU. Warm-up with 3 strict HSPU and 3 kipping HSPU. Then set-up plates for deficit HSPU at 1-2″ increments and attempt 3 strict and 3 kipping HSPU for each increment.

Modular Strength – Class Strength plus split jerk 3-3-3-3.

Modular Endurance – 5 Rounds of – Airdyne 10 cals for time. Rest 1:00.

Core WOD
“Cindy”

AMRAP 20:00 of:

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

If you’ve been doing CrossFit for less than 8 weeks, then do 15 minutes instead of 20 minutes.

Saturday, September 14

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
If you’ve been doing CrossFit for less then 6 months, then do the following for time:
Baseline x2 with a 10 minute rest in between. Really work on proper form and range of motion on each exercise. If you can do unassisted pull-ups at all, then do the pull-ups without assistance regardless of how long it takes.
Baseline
500m Row, 40 squats, 30 sit-ups, 20 push-ups and 10 pull-ups

If you’ve been doing CrossFit for more than 6 months, then select one of the following benchmark workouts.

Tommy V

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

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.

DT
Five rounds of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

timdavis

In honor of USAF SSgt Timothy P. Davis, 28, 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 one-year old son T.J.

Roy
Five rounds of:

  • 225 pound Deadlift, 15 reps
  • 20 Box jumps, 24 inch box
  • 25 Pull-ups

roy

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009  in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.