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