Week of July 21 through 26

July 20th, 2014
by:

Announcements

Class Schedule
Our class schedule has been updated. The changes primarily affect the availability of our introductory “Intro” classes. We now have 5 different introductory classes. We will require everyone to attend at least one, but highly recommend beginners to attend all 5. For those that have been attending for a while, you are also welcome to take/repeat any of our “Intro” classes to review the fundamental movements. The introductory classes are marked A, B, C, D and E. Each one will have a different focus and can be completed in any order.

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 4:30pm-5:30pm (Note this class is one hour earlier this week.)

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
Click here to learn more about our strength program in our FAQ section.

HonoredPrairie

Honored Prairie
Our next delivery is during the morning of this Saturday, July 26th. Your last day to order is this Monday, July 21st.
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


Monday, July 21

StrengthGreen/Blue = Back Squat – Black = Week 4/Day 1

WOD
Alternating Inverted Tabata, :10 On/:20 Off
Briefing: To twist the regular Tabata focus from Power-Endurance to Speed the numbers of the Work:Rest ratio have been flipped. At :10 of work per micro-round you will be relying predominantly on the most powerful energy system in the body (Phosphogen). This is not the day to go up in weight or to harder movements. Stick with what you can do fast… and go faster.

8 Rounds of:

  • Over Box Jump 20”16”
  • Push-ups ClappingHand-Release
  • D/U (Double-unders only!)
  • Push-press 105/70#65/35# (May start on the shoulder)

Each round consists of cycling through the 4 exercises doing 10s of work with 20s of rest for each.

Tuesday, July 22

Strength – Clean Ladder (Rest about 1:00 between sets, this is not a competition so do not rush it. Focus on good form.) Just 1 BB at each weight follow one another through the ladder. If you need more rest take it and let people pass you, sets will be very short.

  • 8 reps Each @ 65/45#, 85/55#
  • 5 reps Each @ 105/65#, 125/75#
  • 3 rep Each @ 145/85#, 165/95#
  • 1 rep Each @ 175/105#, 185/115#
  • Level Black, keep going up by 10#

Green: Practice the Clean with a MB then DB then BB

WOD
Briefing: This is a hard shoulder day, but there is no time element. Keep good form and full range of motion, especially on the dips. Use KB for the Sots press if a BB is impossible. Rest between sets to keep it unbroken and allow shoulder recovery.

4 Rounds of (No time component):

  • 10 BB Sots Press 45/30# (Unbroken Sets)
  • 10 Ring Dips (Unbroken Sets) or Progression thereof
  • 10 Dive Bomber Push-ups (Unbroken Sets)

Wednesday, July 23

StrengthGreen/Blue = DB Bench Press – Do a few sets of 5-8 reps each to familiarize yourself with this movement. DB Bench Press, Pick 5 weights to increase through, starting light and go to failure at every set. Work in with a partner so as to always have a spotter. Spotters – support your partner by grabbing their wrists, NOT the weights or their elbows.Black = Week 4/Day 2

WOD
“Lumberjack 20”
(Start in heats 2:00 heats)
Briefing: This will be a long WOD with (7) ¼ mile runs and 140 difficult reps. Careful with your choice of Deadlift weight, make sure you are not rushing the reps just because it is the first movement. With all the running and several of today’s reps you will want to mind your lower back and SMR when the WOD is over.

For time complete the following chipper: (Time cap of 25 minutes)

  • 20 Deadlifts, 275/185#185/115#115/75#
  • Run 400m
  • 20 KB swings, 70/55#55/35#35/20#
  • Run 400m
  • 20 Overhead Squats, 115/75#95/65#45/35#
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 C2B – PullupsMod P/U
  • Run 400m
  • 20 Box jumps, 24/20″20/16”
  • Run 400m
  • 20 DB Squat Cleans, 45/30s30s/20s20s/12s
  • Run 400m

lumberjack-20

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Thursday, July 24

StrengthGreen/Blue = DB Strict Press – Do a few sets of 5-8 reps each to familiarize yourself with this movement. DB Strict Press, Pick 5 weights to increase through, starting light and go to failure at every set.Black = Week 4/Day 3

WOD
Briefing: Practice good form on the OHS during the 1-time buy-in, then get ready for a moderate length Metcon with a lot of active shoulders. 3 very different forms of active shoulders and core. Keep good form on the Snatches especially, fast reps turn ugly without a hinged hip.

Buy-In: 20 OHS 95/65#75/45#55/35#
Then 3 rounds for time of:

  • 10 KTELeg Lifts
  • 12 Snatches 95/65#75/45#55/35#
  • 14 Burpees

Friday, July 25

StrengthGreen/Blue = Practice deadlift movement with 3-5 sets of 5-8 reps each at light to moderate weight. Single Leg DB/KB/BB Deadlift. Pick 5 weights to increase through, starting light and go to failure at every set.Black = Week 4/Day 4

WODs for AM Classes
Briefing: This is all about D/U control. There are 100 reps for Blue and 270 for Black, but only that few if you can hit the whole required sets without messing up. A failure at any number short of the required set requires a restart of THAT set. Know yourself and when you will need to start increasing rest to make it through the longer unbroken sets. Make sure to roll out and stretch your calves at the end of the WOD.

WOD #1
10:00 of D/U Practice

“Start the Airplane”
If you fail to hit the required # of reps you start that set over.
10 D/U (Unbroken) – 15 D/U (Unbroken) – 20 D/U (Unbroken) – 25 D/U (Unbroken) – 30 D/U (Unbroken)
35 D/U (Unbroken) – 40 D/U (Unbroken) – 45 D/U (Unbroken – 50 D/U (Unbroken)
Black does Blue & Black sets.

***NO REST (Immediately start the 2nd WOD)***

WOD #2
For time:

  • 50 Ring Push-ups H.R. Push-ups Mod. Push-ups
  • 50 GHD Sit-ups MB Sit-ups Sit-ups

Your score for the day will be a combined score for the 2 WODs = Total time to “start the airplane” + time for WOD #2

WODs for PM Classes will be some from the CrossFit Games.

Come join us from 12pm-8:30pm to watch the games and do some of the WODs (We will have scaled WODs for us mere mortals).
Snacks and drinks will be provided.

Saturday, July 26

StrengthNone

WOD
We will be doing WODs from the CrossFit Games.

Come join us from 8:00am-4:30pm to watch the games and do some of the WODs (We will have scaled WODs for us mere mortals).
Snacks and drinks will be provided.

FTXGames2014