Week of November 5 through 10

November 4th, 2018

Upcoming Events

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!


Specialty Classes This Week

Yoga – Tuesday at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This month we will be focusing on correcting imbalances. We will accomplish this by working predominantly with dumbbells and kettlebells versus barbells. We will also focus on body-weight movements using only one limb/side at a time. The reason for all this is that over time we all tend to favor one side over another. Our goal is to spend a month correcting this and bringing the body into balance, which is better for our spine, posture and performance. It is our goal that this will set us up for better progress in the coming months.

This month is going to look a little different. We have a primary focus on interval training this month. Interval training is a workout which alternates between work and rest. Why is interval training important? It pushes you to move with high intensity for a short to medium length of time, and then allows you to quickly recover before you repeat for several times. This method is highly effective in getting your VO2 max up (basically how fast you can recover) and it’s also training your body to move faster and pace better. Intensity is the “magic pill” of CrossFit. That is what burns fat and changes your body!

Doing a bunch of 30-40 minute AMRAPs non-stop at a slow pace will actually teach your body to move slow and never trains intensity. This is when you start to get injured and don’t see changes in your body. Because there’s no intensity! You can’t do that amount of volume every single day and think you can recover from it.

The workouts will be drastically different day to day per the CrossFit methodology. Simply be aware that the interval training is being used more than normal for a purpose. Focus on moving well and moving with intensity and I guarantee you will feel better overall and make faster gains!

Let’s kick the Holidays in the butt!

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!