Week of April 21 through 26

April 20th, 2014


Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

Kids Classes
Our Spring Session started up a couple of weeks ago, but it’s not too late to join. 7 week session at 2x per week for $95 1st Child and $47.50 for 2nd+. (Rate will be prorated for those that start late).
Contact Peter at peter@ftxcrossfit.com for more information.
Classes are 4:30pm-5:30pm on Tue/Thu.

Goal Setting Sessions and Personal Training Package
***Member only special***
$40 ($100 value) – 30 minute goal setting session, 45 minutes of personal training and a follow-up 30 minute goal setting session in 60-90 days.
$100 ($220 value) – 30 minute goal setting session, 3 x 1 hour personal training sessions and a follow-up 30 minute goal setting session in 60-90 days.

  • Goal setting sessions are designed to help you establish clear, realistic and measurable goals for yourself. We will then work with you on how to obtain those goals in a 60-90 day period. These sessions will include a discussion of your dietary needs to accomplish the established goals.
  • Personal training sessions are designed to work with you 1-on-1 on areas were you need extra instruction, motivation or other guidance.

E-mail Rachel Scott at rachel@ftxcrossfit.com to schedule your goal setting sessions and personal training. You can request a particular trainer or let us assign you one.


Honored Prairie
Our next delivery is Saturday, May 3rd. Your last day to order is Monday, April 28th.
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

Strength Program
In an ongoing effort to provide the best training possible we have adjusted our strength training to reflect 3 levels:
Green – This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue – This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black – A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start a blue or black cycle this week. Do green until we come around to another cycle next week.

Monday, April 21

StrengthGreen/Blue = Bench Press – Black = Week 4/Day 1

20:00 AMRAP

  • Run 400m
  • Max set of pull-ups w/o coming off bar – Sub = Shoulder rotations while hanging

Score is # of 400m runs completed x # of pull-ups performed
If you can’t do an unassisted pull-up, then hang on the bar while doing shoulder rotations. Each full rotation = 1 rep. No using bands today or doing ring-rows.
In case of heavy rain, we will do “Cindy” instead.

Tuesday, April 22

StrengthGreen/Blue = Thruster Technique practiceWarm-up then do Power snatch – 8-5, Squat Snatch 5-3-3Black = Week 4/Day 2

Thruster Ladder
EMOTM – You will have 1 minute to perform the required # of reps of the indicated exercise. Any unused time is rest time.

  • Odd minutes = Burpees – # of reps = # of round, i.e. 1 burpee on round 1, 3 burpees on round 3, 5 burpees on round 5, and so on.
  • Even minutes = 8 Thrusters at the indicated weight

Thruster weights (Male/Female):

  • Minute 2 – 20# DBs/12# DBs
  • Minute 4 – 30# DBs/20# DBs
  • Minute 6 – 45# DBs/30# DBs
  • Minute 8 – 115#/45# DBs
  • Minute 10 – 135#/115#
  • Minute 12 – 155#/135#
  • Minute 14 – 185#/155#

If you don’t successfully complete at least the 7th minute, then rest 3 minutes and start-over from the very beginning with a second attempt.
Score = Full minutes successfully completed + partial reps of failed minuted. In the case of those that didn’t complete the 7th minute in the first attempt, your score is determined by your second attempt.

Wednesday, April 23

StrengthGreen/Blue = Deadlift – Black = Week 4/Day 3

In front of a clock set for 12 minutes:
1 minute of 30″/24″24″/20″20″/16″ box jumps
1 minute of 115#/75#85#/55#65#/45# sumo deadlift high-pulls
2 minutes of 30″/24″24″/20″20″/16″ box jumps
2 minutes of 115#/75#85#/55#65#/45# sumo deadlift high-pulls
3 minutes of 30″/24″24″/20″20″/16″ box jumps
3 minutes of 115#/75#85#/55#65#/45# sumo deadlift high-pulls

Thursday, April 24

StrengthGreen/Blue = Strict Press – Black = Week 4/Day 4

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups or progression thereof
20 strict pull-ups (Substitution – use bands as needed or do ring rows)
30 jumping alternating lunges

Friday, April 25

StrengthGreen/Blue = Back Squat – Black = Week 4/Day 5

FGB Style
3 rounds of 5 minutes each with a 1 minute rest between rounds.
Each round consists of 5 exercises done for 1 minute each.

  • Over-the-box jumps 20″/16″16″/12″
  • KBS 55/35#35#/20#
  • Indian Sit-ups
  • SDHP 95/65#KB SDHP 55/35#
  • T2B – Leg Raises

Score is total number of reps performed.


Saturday, April 26


Nancy FTX Style
5 Rounds for time of:

  • 400 meter run
  • Obstacle
  • 15 OHS 95/65#65/35#

Obstacle = After each 400m run (4 laps) you will select one obstacle given the appropriate color group. Select a different obstacle each time.


  • The Pit
  • Hurdles
  • Up and over
  • Weaver
  • Cargo Net (Up and over)


  • Balance Beams
  • Cargo Net (Just touch top)
  • 3 Ground to standing
  • Tube
  • Tire obstacle