Week of May 13 through 18

May 12th, 2019

Upcoming Events
(Click on banners for more info)

Murph WOD – Memorial Day Weekend
Saturday 5/25


Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!

Fire Team 4 Challenge & Fundraiser
Saturday 6/15


Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.

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 Saturday, May 25th. Order by 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 is our second week of a 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.

Today there are quite a few boxes that have been around for well over 5 years. We’ve now been around for almost 8 years, and we have some members that have been with us since the very beginning. Doing CrossFit consistently and over time has led to people continuously challenging the impossible. What once was considered amazing is now commonplace in boxes around the world. An example of this is the muscle-up. In the 2009 CrossFit Games Annie Thorisdottir first learned do a Muscle-up. Today most boxes have multiple people that can string muscle-ups together. And forget getting to the Games now if you can’t do dozens of muscle-ups at a crazy pace in any given WOD.
Back in the early days of CrossFit everyone was new and trying to learn. Today we have significantly different skill levels in our classes. One of the great things about CrossFit is that absolutely anyone can do it with the proper scaling and modifications. We have members from 3 to 70+ years old, and we have professional / collegiate level athletes to beginners that haven’t worked out in over a decade. One thing to keep in mind is that you can’t always tell just by looking at some people where they are on their CrossFit journey. It can be deceiving. We have average people who’ve been coming consistently for years that can now do some amazing things. It is not easy to effectively and safely program workouts for this entire range of members, but we at FTX CrossFit have been doing so for years. One challenge is to manage expectations, especially of newer members. In today’s society we want instant gratification, but that is not how most of life works. And this is definitely true for CrossFit. This week, as we’ve been doing for a few weeks now, there are some pretty challenging WODs, especially at the Rx+ level. Please leave your ego at the door and train smart. Everything we post is a goal / guideline. You have to know when to scale, adapt or modify. If you have any doubts whatsoever, please talk to our trainers. They are there to help and guide you! Do not be discouraged if you can’t do a WOD at Rx+ or Rx. You may be able to do Rx on day, Rx+ another and totally have to scale the next. That is OK! The secret sauce to all of this is consistency and to exert the right amount of intensity each time you come in. You do the consistent work in a smart way and the results will come!

As always – train smart!

A note on our Elements WODs:

The main goal for Elements is to avoid barbells, complex movements and heavy weights.

We keep the Elements WOD as close to the main WOD as possible. This is so our trainers can reasonably demonstrate, teach and coach all the movements involved, and to keep logistics reasonable. Elements isn’t purely a beginner or scaled version. Though we try to keep it similar to the main WOD, it can be very different sometimes, and at times Elements is in some respects “harder” than the main WOD. Our Elements WODs were never intended to be a totally alternate training program.