Week of May 26 through 31

May 25th, 2014


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

June 7th “Murph” Fundraiser
Join us for this special event. Please see here for more information.


Honored Prairie
Our next delivery is Saturday, June 14th. Your last day to order is Monday, June 9th.
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 please call Jennifer Schwartz at (630) 981-4965

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 26

Memorial Day

We are closed today.


Memorial Day to Labor Day Challenge

Most of our CrossFit workouts are measured in order to objectively be able to evaluate progress. This week we are going to place a special emphasis on setting some benchmarks for everyone. We will do this again the week of Labor Day. The goal is to see how much each of you improves. In lieu of the Strength program we will be doing various smaller benchmarks in addition to a benchmark WOD. This will give us a good broad perspective on everyone’s general physical preparedness. We will make some sheets available for you all to record your results. We’ll save them so that you can see how much you progress throughout the summer.

For the workouts/benchmarks this week, only attempt 1RMs if you have been consistently working out 3x+/week for the last 4-6 weeks AND have done the exercise being attempted at least once per week during that time. Otherwise just work up to a heavy set of 5 reps and record that weight. Attempting 1RMs when you are not used to that particular exercise can cause serious injury.

Talk to your trainers about scaling these WODs as necessary. We want the right level of challenge so that we can get a good benchmark assessment for proper comparison when you do this again at the end of the summer.

Tuesday, May 27


  1. Max # of push-ups in 2:00. Work with a partner to count (partner will be lying down in front, extend one arm where fist will be directly under partner’s sternum). Range of movement will be full extension to touching partners fist. If you come out of the push-up position, then you are done even if 2:00 aren’t over. The push-up position being only hands and toes touching ground with back straight. (Slight arching up/down will be permitted during reps to “rest”, but actual reps must be performed with the body in a straight position.) If you can only do one or two like this, then so be it. We’ll then see how many you can do at the end of the summer.
  2. Max # of burpees in 2:00 to a 6″ target above reach.

For time:
21-15-9 Reps

  • Thrusters 95/65#
  • Pull-ups

Wednesday, May 28


  1. Max # of sit-ups in 2:00. Work with a partner to count. These will be anchored sit-ups, i.e. partner will hold feet/ankles. Knees should be at a 90 degree angle. Hands will be crossed over chest, and hands should be on shoulders. Bottom position is where shoulder blades make full contact with ground. Top position is elbows touching knees. Throughout the entire motion your arms may not uncross and your hands may not let go of your shoulders. Glutes must maintain contact with ground the entire time (No rocking).
  2. Max jump height – From a standing position jump and touch wall as high as possible, i.e. no taking a few steps and then jumping. Score is difference between standing reach and jumping reach. Perform 3 attempts. Work with a partner to help measure.

CrossFit Total
See here for full info on CrossFit Total.

  • Back Squat
  • Strict Press
  • Deadlift

Thursday, May 29


  1. Max # of strict-pullups. From the full hang to chin over the bar w/o kipping. Once you come off the bar you are done. Try this even if you get 0 or 1. In the case of 0 we’ll note how close you get to the bar with your chin.
  2. Max Broad Jump. Warm-up then make 3 attempts. Toes need to be behind line. Distance will be measured from line to rear-most heel. Must land without falling, i.e. no hands may touch floor. Also must land without taking a step forward.

Do it with a partner. One person counts while other person does it.
For time (Max. 12 minutes):

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

If you can’t do unassisted pull-ups, then just do ring rows. If you can do unassisted pull-ups, then do as many as you can in the amount of time given.
Score = Time or # of reps completed by 12:00.


Friday, May 30


  1. 1 RM Snatch. Warm-up and then work-up to a weight where you will make 3 attempts for a 1RM.

“FTX Baseline B”
5 Rounds for time of:

  • 400m Run
  • 20 KB Swings 55/35#
  • 20 Wallballs 20/14# @ 8’/10′

Saturday, May 31

Today we will be meeting at the Wheaton North High School Track.

Rest in between events as needed.

  • 40 yd dash
  • Baseball Throw  (3 attempts)
  • 100m sprint
  • 10# Slam Ball Shot-put Toss  (3 attempts)
  • 440 sprint
  • Long jump (3 attempts)
  • Max distance handstand walk
  • Run 1 mile for time