Week of September 15 through 20

September 14th, 2014
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Announcements

Saturday – Best of the Rest
This Saturday we will be open only from 8:00am-10:00am. We are doing this in order to be able to best support our members participating at CrossFit Roselle’s Best of the Rest competition. We encourage those not participating to come watch and cheer on your fellow FTX CrossFit friends. See here  for more information on the event.
The event is located at 200 N Garden Avenue Unit D, Roselle, IL 60172 and starts at 8:00am and will end around 4:00pm. Even if you can just come and cheer for some of the time it will be much appreciated by your fellow FTX CrossFit athletes.

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Tempo Training
This week involves a new concept for most of you – the use of tempo in strength training.
Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:

Front Squat x 2-3 reps @ 30X0

The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent.  If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

FTX CrossFit 3 Years Ago

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Monday, September 15

Strength – None

WOD
“Rocky VII”

40:00 AMRAP
10 Rounds of 3:00 on / 1:00 off of:

  • 25 D/U or 50 Singles
  • 20 MB Russian Twists (1-ct.)
  • 10 OH Plate Lunges 45# – 25#10#
  • 5 Strict v-grip Chin upsKipping Pull-ups 2 hands on 1 Ring, Rows
  • 1 Staircase

Pick up where you leave off each round, track total rounds.

Tuesday, September 16

Strength – Deadlift with Tempo Work. Tempo: 4331.
Take :04 going Down, :03 Pause at the Bottom, :03 to Lift the weight Up, :01 pause at the Top. (Note: Your first rep starts with taking :03 to lift the weight up.)
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – This will be very demanding even if the weight seems relatively light to you at first glance. Do NOT select a level that utilizes a weight more that 70% of your weakest movement’s 1RM. This will likely be your strict press. Keep good form by hinging your hip when appropriate and keeping an engaged core throughout.

FGB: One Barbell (BB) Strength-Endurance
Use same weight for all movements.
115/75#85/55#65/35#

This workout consists of three 5 minute rounds with a 1 minute rest between rounds. During each round you will cycle through the 5 exercises. You will do each exercise for 1 minute attempting to perform as many reps as possible during that time. There is no rest between exercises, only between rounds.
Each round consists of the following 5 exercises:

  • Bent-over Row
  • Back Squat
  • Strict Press
  • Lunges, BB on Back
  • BB Floor Press

Wednesday, September 17

Strength – Back Squat with Tempo Work. Tempo: 2222.
Simple numbers for this first one. Take :02 to go Down, :02 pause at the Bottom, :02 going Up, :02 Pause at the Top.
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – Alternate each minute between teammates. Go to the next exercise each time. It will change each round who does which exercise and with 6 rounds each person will do each movement 3x. There are some different point values so write down when you finish your 1:00 how many points you got and add you team’s score up at the end. It is fine to mix Blue and Green athletes as long as each is performing at their usual levels. Movements are a mixture of Power, Speed, Strength. There is no rest between rounds on this variation of FGB.

6 Rounds (Each round is 5 minutes) of:

  • Wall Ball 20/14# @ 10’/9′14/10# @ 10’/8′ – 1 rep = 1 pt.
  • Broad Jumps, 8’/6′ – 3pts each
    (If you don’t make the required distance in one jump, then do a burpee and jump again.)
  • 10 yd Shuttle Run – 2 pts each
  • Wall Walks = 3 pts. or Inchworms = 1 pt.
  • KB Goblet Squats 55/35#35/20# – 1 rep = 1pt.

Thursday, September 18

Strength – Strict Press with Tempo Work. Tempo: X333.
Take as fast as safely possible going Down, :03 Pause at the Bottom, :03 to go Up, :03 pause at the Top. (Note: Remember that your first rep will start w/ taking 3 sec to go up.)
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – Just keep going! Easy movements but NO rest, find a pace you can maintain.

FGB: Endurance
5 Rounds w/ no rest between exercise or rounds. Each round consists of 5 minutes. Switch exercises each minute.

  • Shuttle Runs, 10 Yards
  • Row, Calorie Count
  • Farmer Carry, Forward/Backward, 5 yards @ 30/20# KBs or DBs
  • D/U or 10 Singles
  • Bear Crawl, 10 yards

Friday, September 19

Strength – Bench Press with Tempo Work. Tempo: 5252.
Take :05 to go Down, :02 pause at the Bottom, :05 going Up, :02 Pause at the Top.
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo.Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – As similarly done in July, focus on going at 100%, as fast as possible. Each minute your will work for :15 and then move to the next station during the next :45 as you recover. SPEED!

FGB – Speed :15 On / :45 Off

  • Bounding Hops, 1pt each hop – Watch video of these here.
    (You should cover 30 yds in 5 hops or less. If you don’t do a burpee penalty.)
  • T2BHanging Leg Raise
  • Split Box Jump 16/12” – Watch video of these here.
  • Kipping Pull-upsRing Rows
  • Hang Snatch 75/45#65/35#45/25#

Saturday, September 20

We are only open from 8am-10am today!
Come join us at CrossFit Roselle for the Best of the Rest competition. Cheer on your fellow FTX CrossFit athletes. Click here for more information.

StrengthPractice L-sits. Do 1 hold EMOTM. Go up to :10 per hold. 7 rounds.

Briefing – This one is worth recording! IF you have done it before you know it is exhausting. These are all full body movements.

WOD
FGB Benchmark
This is the original Fight Gone Bad.

As many Reps for each 1:00 of movements as possible:

Wall Ball 20/14#14/10# @ 10’/8′
Sumo deadlift high-pull 75/60#55/35#
Box jump 20/16”
Push press 75/60#55/35#
Row (calories)