Week of January 6 through 11

January 5th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting – Monday at 5:30-6:30pm
Power Lifting – Tuesday 6:30pm-7:30pm
Boxing Class – See whiteboard for times and sign-up sheet

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

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, January 6

Class Strength – Strict Press
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
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 – 30 Muscle-ups for time. (Time cap of 15 minutes).

WOD
Perform the following three 4 minute AMRAPs in any order. Rest 4 minutes exactly in between each AMRAP

AMRAP #1
20 SDHP 95/65# 65#/35#
10 Over-the-bar Burpees (On the jump over the bar, both feet have to leave the ground at the same time)

AMRAP #2
20 Wall Balls 20#/14# @ 10’/9′14#/10# @ 10’/8′
1 Rope Climb 15′3 Ground to Standing

AMRAP #3
5 Pull-ups
10 Push-ups
15 Air-squats

Score is total # of reps performed in all 3 AMRAPs.

Tuesday, January 7

Class Strength – Bench Press
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
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. 5-5-5-5-5. Load as desired.

WOD
“Elizabeth”
For time. 21-15-9 Reps of:
Squat Cleans 135/95#Power Cleans 95#/65#Power Cleans 65#/35#
Ring Dips Bar DipsBox Dips

Laurel-Yolanda-112313

Wednesday, January 8

Class Strength – Back Squat
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
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 – Front Squat w/ same %s as Class Strength.

WOD
For time:
1000m Row buy-in then 3 Rounds of:

  • 20 reps15 reps Goblet Squats 55/35#30#/20#
  • 20 reps 15 reps Box Jumps 24″/20″20″/16″
  • 20 reps – 15 reps T2BLeg Lifts 

Thursday, January 9

Class Strength – None Today

Strength Module – None Today

WOD
10 Rounds for time of:

  • 100 Singles Jump Rope
  • 100 Jumping Jacks
  • 100 2 Ct Flutter Kicks
  • 100m Row

Time Cap of 45 minutes

Friday, January 10

Class Strength – Deadlift
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
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. Medium to medium-heavy weight. You are not trying to max out with this exercise. Work on the range of motion and keeping the back perfectly straight.

WOD
For time:

  • 70 Burpees
  • 60 Sit-ups
  • 50 Kettlebell swings, 55#/35# – 35#/20#
  • 40 Pull-ups
  • 30 Handstand push-ups (HSPU progression)

Navata-Yolanda-112313

Saturday, January 11

Class Strength – Strict Press
1×10 @ 50-60%, 1×8 @ 65-70%, 1×5 @70-75%, 1×3 @ 85-95%, 1RM (Do only 1 RM if you’ve been lifting consistently for the past 4 weeks).
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.

WOD
400m200m of lunges (10 – laps around the gym)