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 135/95 – 115/75 – 75/45
  • 10 Strict Press 135/95 – 115/75 – 75/45
  • 5/5 KB Turkish Get-ups 55/35 – 35/20 – 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