Week of March 24 through 29

March 23rd, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – None this week. They resume on April 11th.

CFGames2014a

CrossFit Open
Last week of the CrossFit Open!
The Open will run through noon next Monday, March 31st. This week will be WOD 5 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.

CrossFit Open Potluck Party
Saturday March 29 @ 11:00am-2:00pm
Do 14.5, eat food and hangout with friends!
Sign-up sheet for food is at FTX CrossFit


Monday, March 24

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
Given how much everyone liked 14.2…
(Only go green if you really can’t do the blue weight. The point is to stretch and push yourself, but be smart. Form/mechanics should be safe for G2O.)
From 0:00-2:00 Perform

  • 10 Box Jumps 24″/20″20″/16″
  • 10 G2O 95/65#65/45#

From 2:00-4:00 Perform

  • 12 Box Jumps 24″/20″20″/16″
  • 12 G2O 95/65#65/45#

From 4:00-6:00 Perform

  • 14 Box Jumps 24″/20″20″/16″
  • 14 G2O 95/65#65/45#

And so on…

Tuesday, March 25

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.
Work on rope climbing technique.

WOD
321 rounds for time of:
Black – You should do black only if you truly are doing each dip and squat through the full range of motion. No short changing the movement.
Blue – Your are focusing on full range of motion. Some of you may never or rarely have worked on ring-dips. Work on these today even if you can only do 2-3 at a time. If you’ve used bands in the past to assist, then make sure you are using a smaller band or no band today. If you haven’t gotten a rope climb prior to today, then today’s the day. Make sure you actually figure out the rope climb. Take your time and get them.
Green – Get your 1 rope climb! Take it nice and slow, but get that rope climb even if it’s just 3-5′. Work on ring dips, even if it is just being stable holding the top position. Really work on full range of motion for the squats.

  • 15-foot rope climb, 5 31 ascents
  • 251510 ring dips
  • 100 squats

Wednesday, March 26

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
FGB Style
3 Rounds consisting of 5 exercises being perform for 1 minute each with a minute of rest between rounds.

  • SDHP 95/65# 65/45#
  • Burpees
  • Step-ups w/ 30/20# 20/15# KBS
  • Indian sit-ups
  • DB Push-press 30s/20s20s/12s

JaimeeOlySnatch

Thursday, March 27

Class Strength – None

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.

  • Box Jumps 24″/20″20″/16″
  • Wall Balls 20/14# @ 10’/9′ 14/10# @ 10’/8′
  • Slam Ball 50/30#30/20#
  • 8-Count Body Builders

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, March 28 and Saturday, March 29

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.

We will also have a final Open WOD Potluck party from 11:00am-2:00pm. Join us for the WOD, food and friends.

paleopotluck

WOD
14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar facing Burpees