Week of May 6 through 11

May 5th, 2019

Upcoming Events
(Click on banners for more info)

Murph WOD – Memorial Day Weekend
Saturday 5/25


Fire Team 4 Challenge & Fundraiser
Saturday 6/15


Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, May 25th. Order by this Tuesday, May 21st.
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 the next day’s WOD here the day before.

This week start a new variant of the 5-3-1 strength cycle. One difference is that instead of back squats, we will be working on front squats on this cycle.

One of the things that makes CrossFit so effective is doing workouts at intensity with weight. Stressing the skeletal and muscular system with a load bring about much great results than doing the same movements with little or no weight. This is a distinguishing trait between what we do and what many others do, especially those national fitness chains. But the key to doing this safely and successfully lies in following these 3 principles:

  • Ensure your technique is correct through the full range of motion
  • That this is as true for rep 1 as it is for rep 100
  • You don’t increase in weight and speed unless the first 2 are adhered to

This week, as in some of the past few weeks, there are some WODs where the Rx and Rx+ weights are pretty heavy. Please leave your ego at the door. Rx and Rx+ are just targets/goals. You need to pick the right weight for you for each of these WODs. The weights for the WODs this week should really not be more than 70-80% of your 1RM. If you are a beginner, then this should really be even lower at around 50-60%. If you’ve been doing this for a long time, but not consistently, then you shouldn’t go above 60-70%. Please keep this in mind as you consider these WODs. Our goal here is to stretch some of you that are ready to go heavier here and there. It is definitely not our goal for anyone to go overboard and get hurt.

As always – train smart!