Week of February 17-22

February 16th, 2020

Always Keep Learning

One of the keys to a joyous and fulfilling life is to constantly challenge ourselves to grow. Exposing oneself to new situations and knowledge is essential to avoid stagnation both physically, mentally and spiritually. We were designed to learn. One of the greatest elements of CrossFit is that it provides us the opportunity to keep learning on some many levels, and they are not just physical.

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Our next delivery is Saturday, March 14th. Order by Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
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 will no longer post full WODs here.

We started a new strength cycle two weeks ago that will go through the end of March. As you surely noted, this one is a bit different. We constantly vary our workouts to hit our bodies from different angles, which prevents adaptation/plateauing and repetitive use injuries. This strength cycle does continue our focus on shoulders, legs and posterior chain development, but we’re doing it with more lifts in one day and a higher rep scheme. On Monday, Wednesday and Friday it will be a fast-paced as we cover 2 movements versus doing just 1. We changed this from 3 to 2 on Mondays and Fridays as we observed classes and got feedback. We are constantly trying to do things better, and sometimes changes are warranted mid-stride. On Mondays and Fridays we will rotate through the movements: Shoulder Press/Ft. Squats, Ft. Squats/Deadlifts, Shoulder Press/Deadlifts, Shoulder Press/Ft. Squats and so on. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is an outline of our strength program this week.

  • Monday: Push-press and Front Squat.
  • Tuesday: Olympic lifting – Split jerks
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Thursday: Pull-ups or wtd. pull-ups
  • Friday: Front Squat and Deadlift.
  • Saturday: Skillwork of rope climbs and double-unders.

The WODs on Monday, Wednesday and Fridays during this new strength cycle will be shorter WODs with a minimum amount of movements. Most of them will be under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs. We know that certain combinations of attendance, like MWF or TuThS, might limit your exposure to the full variety of our programming in February and March. Keep in mind that this is for 8 weeks. We will change it back up for April. This might then focus you for the next 8 weeks, but this can be a positive as well.

This week will start with a WOD called “Christine” which will test your ability to move given your BW. Tuesday is a long and heavy triplet involving bear complexes. Wednesday is a shorter and lighter WOD, but it will leave you gassed. Thursday uses interval training on 3 movements to test your glycolitic energy pathway. Friday will have you doing 2 short AMRAPs, including our Welcome Session WOD. This will give you a chance to see how much you’ve improved since that first day at FTX! And finally on Saturday, we are doing some more interval training, but without rest between rounds like on Thursday. This makes Saturday a WOD that will test your oxidative energy pathway (cardio).

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!