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)

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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.