Week of February 3 through February 8

February 2nd, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Honored Prairie
Our next delivery is this Saturday, February 8th. Your last day to order is this Monday, February 3rd.
Honored Prairie has a completely redesigned website that is much easier to use. We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

HonoredPrairie

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm
No specialty class on Tuesday
Boxing Class – See whiteboard for times and sign-up sheet

CFGames2014a

CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
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. It’s just $20 per person!
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.
See here for more details as to how we will run the Open at FTX CrossFit.


Do NOT allow your hands to tear early on in this Week.
Stop or Mod before this happens.

Monday, February 3

Class Strength – Deadlift
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD
7:00 AMRAP

  • 7 Pull-ups
  • 7 Front Squats, 115/75# – 95/65#65/35#

Rest 7:00

7:00 AMRAP

  • 7 Bent-over Rows, 115/75# 95/65#65/35#
  • 7 Burpees

Tuesday, February 4

Class Strength – Strict Press
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD
In this workout you move from each of five stations after a minute. Each of the 3 rounds consist of five-minutes from which a one-minute break is allowed before repeating. The stations are:

  • C2B Pull-upsPull-ups – Ring Rows
  • DB Thruster 45/30s –  40/25s20/12s
  • D/USingles
  • Wall Ball 30/20# @ 10’/9′20/14# @ 10/9’ – 14/10# @ 10/8’
  • Snatch 95/75#75/65#55/35#

The clock does not reset or stop between exercises. On call of “switch,” everyone must move to next station immediately for good score. One point is given for each rep performed.

Wednesday, February 5

Class Strength – Back Squat
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD

  • In 8:00 perform as many Pull-ups as Possible. Each time you come off the bar you have to do 10 Box Jumps (24/20”, 20/16”). Only pull-ups count for a score. (If you can’t do an unassisted pull-up, then use a band where you can get 4-6 pull-ups in a row.)
  • Roll out each Lat for 2:00
  • Roll out each Calf for 4:00
  • 10:00 Row For Distance. Set Rowers for 10:00 countdown to stop on exact distance achieved in that amount of time.

Thursday, February 6

Class Strength – Bench Press
2×10 @ 50-60%, 1×6 @ 75%, 1×4 @ 85%, 1 x 2 @ 95%, 1RM
1×8, 7, 6, 5, 3. Start light and increase weight with each set.

WOD

10:00 AMRAP

  • 10 Deadlifts, 185/135#155/105#115/75#95/65#
  • 10 Strict Pull-up (any Style as long as it is Strict)Kipping or modified Pull-up

Roll out each Lat for 2:00
Press each Bicep for 1:00

5:00 AMRAP

  • Air Squats, Below Parallel Only!

If you can not squat below parallel, practice the many different methods for improving your range of motion until class is over. Such as: Bottom-Top-Bottom Squats, Box Squats, Supported Squats, Sitting in the Squat, Goblet Squats. Let this range of motion become your norm.

BoxingFelicia

Friday, February 7

Class Strength – None

WOD
Progressive AMRAP Chipper

  • Do the chipper below for 2:00. Record # of reps.
  • Rest for 2:00
  • Start over at the beginning of the Chipper and do the chipper below for 4:00. Record # of reps.
  • Start over at the beginning of the Chipper and perform the Chipper in its entirety. For Time (Time cap of 30 minutes – From the time you start the full chipper.)
  • 20 C2BPull-upsRing Rows
  • 20 Wall Balls (2 fer 1s)20/14# @ 10/9’14/10# @ 10/8’
  • 20 C2B – Pull-upsRing Rows
  • 20 Front Squat 135/95# 115/75#95/65#65/35#
  • 20  Burpees
  • 20 Snatch 135/95# 115/75#95/65# 65/35#
  • 20 T2BLeg Lifts
  • 20 S2O 135/95#115/75# 95/65#65/35#
  • 200 D/U800 Singles

If you completed the chipper in 30 minutes or less, then your score is your time in seconds minus 3x the number of reps you completed in the 2:00 and 4:00 runs through the chipper.
If you did not complete the chipper in 30 minutes or less, then your score is total number of reps completed minus the number of reps completed in the 2:00 and 4:00 runs through the chipper.
Pick a color level where the squat weight and S2O weight is something you can normally do unbroken at a decent pace without a problem.

Saturday, February 8

Class Strength – None

WOD
7:00 AMRAP

  • 5 Snatches, 135/95#115/75#75/45#
  • 8 Over-Bar Burpees

14:00 AMRAP

  • 1000# – 750#500# of Hang to Overhead (H2O)
  • 90 D/U200 Singles
  • 10 Burpees

6:00 AMRAP

  • 6 Deadlift, 135/95#115/75#75/45#
  • 12 Box Jump 30″/24″24/20”20/16”

Rest 10:00 in between each AMRAP

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. If you are unfamiliar with any of the exercises in the WODs below, then please work with a trainer sometime during the week to learn it ahead of time or come in for one of the earlier classes. The purpose of the Open Prep time is to create a competitive environment to push you harder. The focus will not be on correcting movements/technique, though if we see something unsafe we will obviously point that out.

WOD
All 3 of the above AMRAPs, but during the 10:00 minute “rest” periods you must climb the 15′ ropes 3x.