Week of March 17 through 22

March 16th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

HonoredPrairie

Honored Prairie
Our next delivery is this Saturday, March 22nd. Your last day to order is this Monday, March 17th.
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

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CrossFit Open
The CrossFit Open is on!
The Open will run through 5:30pm on Monday, March 31st. This week will be WOD 4 of 5. This week’s WOD will be announced on Thursday evening and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, March 17

Class Strength – Strict Press
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
15 Minute AMRAP

  • 14 Alt. Pistol SquatsGoblet Squat 55/35#Prisoner Squats
  • 10 C2BPull-upsRing Rows
  • 6 Strict HSPUHSPUProgression

Tuesday, March 18

Class Strength – Back Squat
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
4-5 Rds. in 30 minutes
Not for time. Goal is to do each set unbroken.

  • 10 Ft. Squat @ 70% of 1RM
  • 5 S2O @ same wt. as Ft. Squat
  • 10 T2BLeg Lifts
  • 2 Alt. Turkish Get-ups @ 95% – 85%75% of 1 RM

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Wednesday, March 19

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Squat Snatch 1-1-1-1-1-1-1
Perform 3-5 reps of each of the following:

  • Hang Snatch
  • Hang Squat Snatch
  • Power Snatch
  • Drop Snatch Balance
  • Squat Snatch

Thursday, March 20

Class Strength – Bench Press
1×10 @ 50-60%, 2×8 @ 65-75%, 5-5-5
Warm-up and then do 3-5 sets of 5-8 reps with light weight increasing to moderate weight. Pay attention to mechanics – full range of motion.

WOD
Perform the following 5 minute AMRAPs in any order with 5 minutes of rest in between.

  • D/Us or Singles – w/ a 500m row buy-in
  • Airdyne for Calories – w/ 2 Rope climbs 15′ or 5 Ground to Standing buy-in
  • Box Jumps 20″/16″ – w/ 10x 10yd Shuttle runs touching floor w/ 1 hand buy-in

Score is total number of combined reps/cals from all 3 AMRAPs. Don’t count the buy-in. (Every 5 singles = 1 rep)

14_2Jessica

Friday, March 21 and Saturday, March 22

2014 CrossFit Open
We won’t know what the WOD is until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering a scaled version.
We will also offer an alternate surprise WOD.

WOD
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