Week of January 13 through 18

January 12th, 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 next week 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

CrossFit Open
Registration for the 2014 CrossFit Open starts this Wednesday, January 15th!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved.
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
We’ll give you more details as they are made available.


Monday, January 13

Class Strength – None today.

Strength Module – None today.

WOD
“Filthy Fifty”

For time:

  • 50 Box jump, 24/20 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings 35#/25#
  • 50 Steps of Walking Lunges
  • 50 Knees to elbows
  • 50 Push press, 45/30 pounds
  • 50 Back/hip extensions
  • 50 Wall ball shots, 20/14 pound ball
  • 50 Burpees
  • 50 Double unders/200 Singles

Members that have been doing CrossFit for less than two weeks or 8 sessions should do no more than 30 or so reps per exercise. Do these in any order. Drop dead time is 40 minutes.

Tuesday, January 14

Class Strength – Back Squat
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
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
We know that everyone loves this one, but we need to start getting ready for the 2014 CrossFit Open and this is a great one to get into the spirit.
12.1
7:00 AMRAP
Burpees with a target 6″ above your one arm/hand reach.

Rest 7:00 minutes exactly

7:00 AMRAP
(Black)
1 Muscle-up
3 Wall Walks
(Blue)
5 C2B Pull-ups
3 Wall Walks
(Green)
5 Pull-ups or 10 Ring Rows
3 Inch Worms

Wednesday, January 15

Class Strength – Deadlift
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
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 deadlift – 4 sets of 8-10 reps each.

WOD
10 minute AMRAP

  • 9 Thrusters 105#/75#85#/55#55#/35#
  • 7 T2B Leg-lifts
  • 5 HSPU or HSPU Progression

Then rest 5 minutes

5 minute AMRAP

  • 20 Sit-ups
  • 20 D/U or 80 Singles

Al-Yolanda-112313

Thursday, January 16

Class Strength – Bench Press
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
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 – Close Grip Bench Press – 4 sets of 8-10 reps each w/ medium to medium heavy load.

Team WOD
Teams of 3 or 4 persons
Each team must complete 30 reps of each of the following exercises x the number of team members. Each team member contributes to the total required # of reps for each exercises. Team members do NOT have to contribute equally. It only matters that the team as a whole attains the total.

  • Indian sit-up -> Burpee combo (You can transition right into burpee from Indian sit-up. The burpee needs to end in the fully vertical position with hands touching overhead. No jump required.)
  • Air squat -> Tuck-jump combo (Knees have to go above hips)
  • Box Jumps 30″/24″24″/20″
  • Ball Slams 50#/30# 30#/20#

But every 2:00 minutes, including at the start, a team member must start rowing for a distance of 500m. Once a team member completes the row, they can resume working on completing the 4 exercises. A team is finished once all the required reps are completed for the 4 exercises. If a team member takes longer than 2:00 minutes to row, then you will have more than 1 team member rowing at a time.

Friday, January 17

Class Strength – Strict Press
2×10 @ 60%, 1×8 @ 65-70%, 3×3 @ 85-95%.
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 – Clean & Jerk 5-5-3-3-3. Load as appropriate.

WOD
Work-up to a 1RM on the Snatch. You should be doing squat snatches on each rep of your work-up to a 1RM.
Squat Snatch 8-5-5-3-3-3
Work on the various aspects of the Snatch. Do 5 sets of 3-5 reps each with light to moderate weight. Work on the form. Don’t worry so much about how much weight you are lifting. Get the mechanics down. If that means just working on one part of the Snatch then so be it.

Samantha121413-1

Saturday, January 18

Class Strength – Muscle-up Progression
Do 30 Muscle-ups for time (If you are close to doing M/Us, then you can use a band for this).
Do 120 Pull-ups and 120 Ring-dips (Partition reps as needed)
Do 10 sets of 10 pull-ups and box-dips. Use a band on each set that provides just enough assistance so that you can do the 10 pull-ups in a row.

WOD
If you have time after the class strength, then Row as many meters as possible until 25 minutes after the hour.