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.