Week of June 2 through 7

June 1st, 2014
by:

Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday at 5:30pm.

Saturday, June 7th “Murph” Fundraiser
See below for more information on this special event.

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, June 2

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

WOD
5 Rounds for time of:

  • 10 Ft. Squats 95/65#65/35#
  • 15 T2B / Leg Lifts
  • 20 Box Jumps 24/20″20/16″

Tuesday, June 3

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

WOD
20:00 AMRAP

  • Run 400 yds (4 laps in back)
  • Tire Obstacle
  • 10 Pull-ups or 20 Ring-rows
  • 5 Burpees

Wednesday, June 4

StrengthGreen/Blue = Deadlift – Black = Week 1/Day 3

WOD
FGB Style

  • SDHP 75/45#KB SDHP 55/35#
  • Indian-situps
  • DB Strict Press 30/20# 20/12#
  • Slam Ball Clean over shoulder drop 50/30#30/20#
  • K2E / Leg lifts

Thursday, June 5

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

WOD
EMOTM for 15 minutes:

  • 5 Star Jumps
  • Sprint 50m
  • 5 Star Jumps

Star Jump = Squat down and touch floor with both hands. Jump up in to a spread eagle position with feet off ground.

starjump

Friday, June 6

StrengthGreen/Blue = OHS – 3 sets of 5 w/ light to medium weight. Focus on getting as low as possible while maintaining good form. This is more of a warm-up for the Snatch than a strength day. – Black = Week 1/Day 5

WOD
Snatch 1 RM (Only attempt if you’ve been regularly Snatching the past 4-6 weeks)
Squat Snatch 8,5,5,3,3,3
Practice and learn the Snatch (PVC -> Light/Medium Weight)

Saturday, June 7

StrengthMake-up day

WOD
For the AM Classes we will have Open Gym time. Come on in and work on whatever you’d like. This is the perfect time for you to work on weaknesses or skills/exercises/movements you are still trying to figure out. We hope that as many as possible will be able to join us in the afternoon for the “Murph” Fundraiser.

We will NOT have the 12:00pm-1:30pm Class/Open Gym time. We will need this time to setup for the “Murph” Fundraiser.

Special Event
“Murph” Fundraiser

Suggested donation = $40 (Includes shirt)
Proceeds will go to the widow and children of SOC David M. Collins
Dave was my (Andres) swim buddy in STT (SEAL Tactical Training) and we did our first deployment together. I got out of active duty in 1999, while Dave stayed in for 25 years. He died earlier this year and left behind his wife and two young children.

fourcollinsSML

2:30pm-6:30pm

  • 2:30pm-4:30pm – We will be showing the Lone Survivor Movie.
  • 4:30pm-4:45pm – Presentation of the beneficiaries of this year’s fundraising: The family of David M Collins. US Navy SEAL who died earlier this year and left behind a wife and 2 young children.
  • 4:45pm – Heat 1 starts
  • 5:00pm – Heat 2 starts
  • 5:15pm – Heat 3 starts
  • 5:30pm – Heat 4 starts
  • 6:00pm-6:30pm – Refreshments and snacks

Murph
For time:

  • 1 mile run
  • 100 Pull-ups*
  • 200 Push-ups*
  • 300 Squats*
  • 1 mile run

* Pull-ups, push-ups and squats may be partitioned as desired.

  • RX – +20lb. weight vest or body armor (bring your own)
  • Scaled – No vest
  • Beginner – 1 mile run – [50 ring rows, 100 push-ups, 150 squats] – 1 mile run

We will have judges for Rx and Scaled. Please let one of our trainers know if you are willing to be a judge.

Few notes for this Saturday.
Bring the whole family. There will be a prize for the largest cheerleading squad!
Please bring something comfortable to sit on while watching the movie, i.e. lawn chair, blanket/pillows, etc. We will have a big screen in the main gym area. We’ll provide popcorn, but if you want other snacks please bring your own.
Since Lone Survivor is an “R” rated movie, we will have activities and a separate movie for the kiddos. Please don’t let any kids 13 or under watch Lone Survivor at FTX. Hope you all understand.
See you there!


HonoredPrairie

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