Week of August 4 through 9

August 3rd, 2014
by:

Announcements

Meet and Compete
On Saturday, August 9th we will have our first inter-box competition and social. This is a very casual event. Yes, we’ll have a competition. It wouldn’t really be CrossFit without a bit of that, but the focus is just getting to know other CrossFitters from the greater Western Suburbs. This will be a very accessible event and we’ll have beginner, scaled and Rx options for all the WODs.
Every other month we’ll be meeting at a different box in the Western Suburbs. This first one is being hosted at FTX CrossFit.

  • When: Saturday, August 9th from 3:00pm-6:00pm
  • Cost: Free for FTX CrossFit members / $10 for everyone else (Pay at the door)
  • Social Event: Bowling at Wheaton Bowl (Right across the street from FTX CrossFit) – 6:00pm – ? (Bring extra t-shirt and socks. A little sweaty will be OK over there, but ya know…)

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 4:30pm-5:30pm & Saturday at 8:00am-9:00am.
SMR Class – Friday at 4:30pm-5:30pm.

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

Levels
Remember that our colors/levels are just guidelines. You can always scale/modify up or down from a particular level. If you have questions or are unsure about anything please communicate with our trainers. We are there to help you.

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Monday, August 4

StrengthGreen/Blue = Back Squat – Black = Week 2/Day 1

WOD
“IED” 20050804
Briefing: The military style WOD today will require significant strength-endurance on body weight movements. Lots of upper body Strength will be required.

3 Rounds for time (perform the following in any order):

  • 20 Body Builders 8-ct.
  • 05 Rope ClimbsWall Climbs15 Mod. Pull-ups
  • 08 Mt. Climbers, 4-ct
  • 04 Body Hurdle Obstacle (12 hurdles) – (If you can’t do these, then make one attempt at each hurdle. That is jump as high as you can at each hurdle.)

9 years ago today during my second tour in Iraq, the Humvee I, six other Marines and a Navy Corpsman were in was hit by an IED.  Four Marines in my platoon were severely wounded. I was miraculously spared. I recall being thrown forward in my seat a split second before the blast. None of the others sitting on the Humvee bench with me and that were facing the same way were thrust into such a motion at all. Those beside me were badly injured. A Marine whom I was facing was wounded worst of all with a piece of shrapnel that probably would have hit me had I not been thrust forward. I praise God for protecting me, and for the survival of all four of the Marines who were hit. All of them recovered very well, and were able to continue serving their country.

Tuesday, August 5

StrengthGreen/Blue = Strict Press + 3-3-3 Jerks – Black = Week 2/Day 2

WOD
Dual 12:00 AMRAPs
Briefing: Moderate to large classes will start split on the 2 WODs. Both WODs will be exhausting and a hard run through your Stamina (Phosphogen/Glycogen) and into your Endurance (Oxidative) at a high output. The 2:00 rest is for transitioning from inside to outside and vice-verse.

12:00 Outside:

  • 10 Burpees (On black mats outside)
  • 15 Russian KBS, 55/35#35/20# (On black mats outside)
  • 1 Lap (100 yds)
  • 5 Wall Runs (Touch the top of “the Pit”)

                Rest 2:00

12:00 Inside:

  • 10 Box Jumps, 24/20”16/12”
  • 10 Ring Push-upsPush-ups
  • 10 Deadlifts, 135/95#75/45#
  • 10 Oil DrillsLeg Lifts

Wednesday, August 6

StrengthBlue = Thruster Ladder
Rest about 1:00 between sets, this is not for time 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. Once you reach a weight you can’t do, then you are done and get ready for the WOD.

  • 8 reps each @ 45/30# -> 65/45# -> 95/65#
  • 5 reps each @ 115/75# -> 135/95# -> 155/105#
  • 3 reps each @ 165/110# -> 175/115#

Green: Practice the Thruster with a MB then DB then BB
Black = Do Blue

WOD
Briefing: Stamina is likely to be the main engine on this WOD. Anticipate resting considerably on these big numbers of harder movements. The Core is going to get very tired and make sure your rear-end is all the way off the GHD rollers so you do not compress your lower vertebrae. The second round could feel even more smooth than the first if you pace well. If you go as a sprint in round 1 you are likely to crawl a bit through round 2.

2 Rounds for time (Complete in order, but you can start at any station.)

  1. 30 Push-press, 115/75#95/65#65/35#
  2. 30 GHD Sit-ups*15 GHD S/U30 Sit-ups
  3. 30 T2BLeg Lifts
  4. 90 D/U200 Singles

* If you haven’t done GHD sit-ups within the last 2 weeks, then DO NOT attempt the black level!

Thursday, August 7

StrengthGreen/Blue = Deadlift – Black = Week 2/Day 3

WOD
Briefing: This is a follow up on the Triple AMRAP that we had 4 weeks ago. The sets are all meant to be unbroken. This time around there’s an extra 2:00 per AMRAP because the movements are harder/heavier. This will be a Stamina burn out and hit the full body hard.

3 AMRAPs of 6:00 each (Unbroken Sets)

  • 5 Cleans, 135/95#115/75#75/35# (Unbroken Sets)
  • 10 Wall Balls, 30/20# @ 10’/8′20/14# @ 10’/9′14/10# @ 10’/8′ (Unbroken Sets)

Rest 2:00

  • 12 Burpees (Unbroken Sets)
  • 25 D/U (Unbroken Sets) – 50 Singles (Unbroken Sets)

Rest 2:00

  • 5 C2BPull-upsMod. Pull-ups (Unbroken Sets)
  • 10 Ring Push-upsPush-upsPlatform Push-ups (Unbroken Sets)
  • 15 Goblet Squats 55#35# – 20# (Unbroken Sets)

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Friday, August 8

StrengthGreen/Blue = Bench Press – Black = Week 2/Day 4

WOD
Briefing: Work together, have fun, it is going to hurt all over. The lap is done together as a team. Don’t start any of the other movements until everyone is done with the lap. The weight to be carried for the lap is spread between the team members as desired. The reps and weight on the other movements are the total to be done by the team. You may divide the reps and weight as desired between team members.

Teams of 3 or 4
Figure out weights for each person before WOD begins. You can’t change weight assignments once WOD starts, but you can change how many of the required reps each person will perform each round.

5 Rounds for time of:

  • 1 Lap KB or DB Farmer Carry, 70 lbs x # of team members (Spread weight as desired. If a person carries two 55# KBs that equals 110 lbs. Each team runs the lap together.)
  • 10 x # of team members (3 team members = 30 reps) – G2O, 80 lbs x # of team members  (Spread weight and reps as desired)
  • 10 x # of team members (3 team members = 30 reps) – DB Thrusters, 50 lbs x # of team members (Spread weight and reps as desired)

Saturday, August 9

StrengthNone
If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. Sled Drag 100m w/ 90lbs men and 60lbs women
  2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  3. 20 Burpees
  4. 30 Situps
  5. 10 Ring Dips – 10 Box Dips
  6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  7. Go under Chicken Wire Obstacle
  8. Cross Monkey Bars (15 Pull-ups)
  9. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.

Meet and Compete Event

3:00pm – 6:00pm Competion
6:00pm – ??? Bowling at Wheaton Bowl

WOD #1
Obstacle Course Run – Should take people between 10:00 & 20:00.

Skill Test #1
• Rx = Max # HSPU in 2:00
• Scaled & Beginner = Max # of Push-ups in 2:00

Skill Test #2
• Rx = Max # of T2B in 2:00
• Scaled & Beginner = Max # of military sit-ups in 2:00

WOD #2
7:00 AMRAP
• 10 Slamball Burpees – RX 50/30# – Scaled 30/20# – Beginner 20/10#
• 15 Box Jumps – RX 24”/20” – Scaled 20/16” – Beginner 16/12”
• 10 Shoulder to Overhead – RX 115/75# – Scaled 75/45# – Beginner 45/35#
No prizes – Just bragging rights and a lot of fun!