WOD Sat. Apr. 13

April 12th, 2013

There are 3 essential components to fitness

  • Exercise – Minimum of 4 hours of exercise per week. Ideally you are doing 6-8 workouts per week.
  • Diet – Fresh food – as close as possible to the way nature made it. Avoid processed foods and especially anything with sugar in it.
  • Rest – Get 4-5 sleep cycles per night. 1 sleep cycle = approx. 80-120 minutes. Take 1-2 days off of exercise per week. Avoid any work on at least 1 day per week. Avoid prolonged stress. Avoid alcohol and drug use, and this includes OTC and prescription drugs. Almost all OTC and prescription drugs have side-effects that in the long-run are going to negatively impact your health. (Note: Please don’t go against your doctor’s orders and go off of your prescription drugs, but you should be working with a doctor who for the most part has a plan for eventually getting you off of whatever he/she prescribes. We realize that certain illnesses or conditions have no cure and therefore will need treatment for the rest of one’s life, but in many cases with proper exercise, diet and rest one should be able to come off of the OTC and prescription drugs. Find a doctor that has this mindset!)

If you neglect any one of these 3 areas your fitness/health will suffer. Do your diet a favor and eat high quality natural meats that are not polluted by antibiotics or animal feces. We provide an easy means to get 100% natural meats that are pastured, cage-free, non-feedlot and antibiotic free. The prices are very competitive, especially given the quality. It is as easy as 3-2-1-Go!

  • 3 – Go to www.honoredprairie.com before Monday, April 15th and shop for high quality meats and dairy.
  • 2 – Check-out by inputting your information.
  • 1 – Select your location – Carol Stream <– The Carol Stream location is FTX CrossFit
  • Go – Pick-up your order on Saturday, April 20th. Once you’ve placed your order we will contact you and confirm your order. You will pay via cash or check on the pick-up day.



Back Squat – 2 Warm-up sets of 10 reps each, perform 10 jumps from a full squat position and then Back Squat 5-5-20.

Team WOD
(3-5 persons per team)

For time: One team member starts to run 400m every 2 minutes, including right at the beginning. At the same time all the other team members are completing the following:

50 Burpees x # of team members
50 Pull-ups x # of team members
50 Sit-ups x # of team members
50 Hand-release Push-ups x # of team members

All of a team’s non-running team members simultaneously work towards completing the required number of reps. Move on to the next exercise only when the previous one has been completed, i.e. all of the team members contribute to the total # of reps required. Every 2 minutes a team member must start running, even if one or more are still running, i.e. 2:00, 4:00, 6:00, 8:00 and so on. You must rotate through all of your team members prior to being a runner again. It pays to run quickly so that you can get back and contribute to completing the required number of reps of any given exercise. Part of the challenge will be to accurately track the total# of reps your team has done towards completing an exercise.

Unlimited Members Only from 12:00pm-2:30pm

We will do a group 5k run


3 Rounds for time of:
15 GHD Sit-ups
15 K2E
30 Four-count flutter kicks


Back Squat – 2 Warm-up sets of 10 reps each, perform 10 jumps from a full squat position and then Back Squat 5-5-20.
Front Squat – Perform 10 jumps from a full squat position and the Front Squat – 5-5-5-5