Week of April 28 through May 3

April 27th, 2014


Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday and Wednesday at 5:30pm-6:30pm plus Friday at 4:30pm-5:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

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 this upcoming Saturday, May 3rd. Your last day to order is this 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

If you have any questions about ordering from Honored Prairie please contact Jennifer Schwartz at (630) 981-4964 or via e-mail at Jennifer@SchwartzFam.net.

Strength Program
Our strength training reflects 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 follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
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 blue or black mid cycle. Do green until we come around to the beginning of another cycle.

Monday, April 28

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

Team Indian Run

  • Black – 1 mile run (4 laps around church parking lot + one loop around drive way) w/ 30# slamball
  • Blue – 0.8 mile run (3 laps around church parking lot) w/ 20# slam ball
  • Green – 0.6 mile run (2 laps around church parking lot) w/ 10# slam ball

Each team will consist of all athletes in the respective color/level group.

Rest/Stretch for 5 minutes

7 minute AMRAP

  • 10 Burpees
  • 10 Ring DipsProgression thereof
  • 10 KBS 70/55#55/35#35/20#

Tuesday, April 29

StrengthGreen/Blue = Deadlift – Black = Week 1/Day 2

For time:

  • 40 Air Squats
  • Run 400m
  • 40 Goblet Squats 70/55#55/35#35/20#
  • Row 400m
  • 40 Alt. Jumping Lunges
  • Run 400m
  • 40 Step-ups (knee high box) w/ 45/30 DBs30/20 KBS or DBs20/12# DBs

For larger classes Row can be done out of sequence. If you haven’t at least worked out 6 times in the last 2 weeks, skip the Step-ups.

Wednesday, April 30

StrengthGreen/Blue = Strict Press – Black = Week 1/Day 3

5 rounds for max reps
No time component. Transition from Bench Press to Pull-ups w/o rest in between.
Work in 2s or 3s. Make sure you use a spotter or safety catches on the bench press! No exceptions!

  • Bench press – 100% of BW – 66% of BW – 33% of BW
  • Pullups / Ring rows

If you put down bar for bench, then you’re done with bench and immediately proceed to pull-ups. If you come of the bar on pull-ups, then you are done with that round. On ring rows – If you pause/stop moving you are done with that round.


Jim Friedland getting in his pull-ups

Thursday, May 1

StrengthGreen/Blue = Practice Power Clean / Power Clean 8-5-3-3-3 Black = Week 1/Day 4

T-agility drill 3 attempts (Run it 2x at warm-up speeds prior to making 3 attempts)


10 Minute AMRAP

  • 10 Indian-situps
  • 20 SDHP 95/65#65/35#
  • 5 Wall walksInch worms

Friday, May 2

StrengthGreen/Blue = Back Squat – Black = Week 1/Day 5

12 Minute AMRAP

  • 150 Wall balls 20/14# @ 10’/9′14/10# @ 10’/8′
  • 90 Double-unders (No singles!)
  • 30 Muscle-ups

Those that want to compare to their previous Open times do the WOD before the Strength. For those of you that can’t do Double-Unders, well… if you get that far today, then you’ll just have to try.

Saturday, May 3

No Strength today

For time:

  • Run 1 mile (4 laps around church + driveway loop)
  • 30 Slam Ball Burpees 50/30# 30/20# 20/10#
  • Run 1 mile
  • 30 DB Thrusters 45s/30s 30s/20s 20s/12s
  • Run 1 mile