Week of May 5 through 10

May 4th, 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.

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, May 5

StrengthGreen/Blue = Bench Press – Black = Week 2/Day 1

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.

  • Air Squats
  • 4′ Lateral Jumps (Feet together) (Ea. Jump = 1 rep)
  • Ball Slams 20#/10#
  • Alt. Hammer Swings (L+R = 1 rep)
  • Med. Ball Sit-up 10#

Score is total # of reps performed

Tuesday, May 6

StrengthGreen – Practice One-Arm DB Snatch/Blue = DeadliftBlack = Week 2/Day 2

Death by Burpees/One-Arm Snatch
Each round will consist of two 1 minute intervals.

  • 1st Minute – Burpees
  • 2nd Minute – Alt. One-arm DB Snatch 45/30#30/20#

On one-arm DB Snatch do both left and right. L + R = 1 rep.
# of reps = 2x # of round.

  • Round 1 = 2 burpees in the first minute and 2 reps (both L +R) of one-arm snatch in the second minute.
  • Round 2 = 4 burpees in the first minute and 4 reps of one-arm snatch in the second minute.
  • Round 3 = 6 burpees in the first minute and 6 reps of one-arm snatch in the second minute.
  • Round 4 = 8 burpees in the first minute and 8 reps of one-arm snatch in the second minute.
  • and so on…

Watch your form on this WOD. Keep the mid-line stable. Score is last successful round completed plus number of reps of failed round (remember each round consists of 2 minutes/2 exercises).

Wednesday, May 7

StrengthGreen – Practice Bear Complex / Blue = Back Squat Black = Week 2/Day 3

“Bear Complex”
3 to 5 Rounds of 7 reps
1 Rep is all of the following:

  1. Hang Power Clean
  2. Front Squat
  3. Push-Press
  4. Back Squat
  5. Push-Press

1st clean maybe Power Clean from Ground

Pick a weight where you can do all 7 reps in a given round without putting down the bar. Record time and weight for each round. It only counts if you didn’t put the weight down during the 7 reps.

Same as above, but don’t keep track of time.

Just record weight. Go slow.
Use a pace and weight that is reasonable.
Ensure that your mechanics are solid.


Thursday, May 8

StrengthNone today

Choose two of the following buy-in options. The AMRAP will start as soon as the last person in the class is done with their buy-ins. If you are done quickly with your two buy-ins, then rest.

  • 1 mile run
  • 1.5K row
  • 350 Double-unders or 1,500 singles
  • 15 Rope Climbs 15′
  • 1.5 miles on Airdyne

10 min. AMRAP

  • 10 Slam Ball over-the-shoulder cleans (let ball drop behind you) 30#/20#
  • 10 (Sit-up -> Indian Sit-up -> Tuck Jump -> Squat -> Burpee) Combos

Score is # of rounds complete + extra reps

Friday, May 9

StrengthGreen/Blue = None today – Black = Week 2/Day 4

“Filthy Fifty”

For time:

  • 50 Box jump, 24/20 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings 35#/25#
  • 50 Steps of Walking Lunges
  • 50 Knees to elbows
  • 50 Push press, 45/30 pounds
  • 50 Back/hip extensions
  • 50 Wall ball shots, 20/14 pound ball
  • 50 Burpees
  • 50 Double unders/200 Singles

Members that have been doing CrossFit for less than two weeks or 8 sessions should do no more than 30 or so reps per exercise. Do these in any order. Drop dead time is 40 minutes.

Saturday, May 10

StrengthGreen/Blue = Strict Press – Black = Week 2/Day 5

5 / 4 / 3 Rounds for time of:

  • 400m Run (2nd church lamp post)
  • 100yd (1 lap in back) Farmer walk 70/55 KBs45/30 DBs30/20DBs (Each time you set down weight you must do 10 air squats. Please do NOT drop weight. Set weight down gently on grass.)
  • 100yd (1 lap in back) lunges
  • Tire Obstacle
  • Hurdle Obstacle (If you can’t do it, then skip it.)