WOD Thu. Feb. 9

February 8th, 2012

Skill-work: Rope climb and back squat

Level 2

For time: (This involves a lot of reps for squats. Please don’t do this unless you know you are ready. This is the kind of WOD that can result in Rhabdo. No joke.)
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Level 1

5 Rounds for time of:
95 pound Back squat, 10 reps
10 Ring Pull-ups


For time:
45 pound Back squat, 20 reps
20 Pull-ups
45 pound Back squat, 15 reps
15 Pull-ups
45 pound Back squat, 10 reps
10 Pull-ups
45 pound Back squat, 5 reps
5 Pull-ups

What is Rhabdo (Rhabdomyolysis)? We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With CrossFit we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim, and even kill. Basically, Rhabdo in CrossFit can manifest itself due to over-doing-it, especially when you are new to CrossFit, have been away for a while, or are pushing your limits. Know your limits. Symptoms of rhabdo include, but are not limited to, extreme soreness, muscle weakness, fatigue and “Coke” colored urine. Treatment involves flushing your system out with IV fluids. Dehydration, heat and statin drugs are some factors that can make you more susceptible. Rhabdo is no joke. If you suspect Rhabdo, then get medical attention immediately.

WOD Fri. Feb. 3

February 2nd, 2012

Skill-work: Front Squat, Kipping pull-up progression

Level 1/2

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups


Seven rounds for time of:
14 Squats
7 Chest-to-bar pull-ups

Good nutrition is essential for fitness.
One of the easiest things (or hardest for some of us) we can do to improve our nutrition is to cut out all soda from our diet. This is my weakness (Andres). Let’s hold each other accountable in regards to cutting soda intake.

WOD Sat. Jan. 28

January 27th, 2012

Free Intro Class at 10:00 am – WOD Baseline
WOD for members attending 9:00am and 10:00am classes is:

Skill-work: Back Squat w/ some weight
5-3-1 Strength Program Cycle Week 3
5-3-1+ Back Squat

All levels

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

WOD Fri. Jan. 27

January 26th, 2012

Skill-work: Deadlift & Push-press

IWT (All levels)
3 Rounds of:
8 Push-press @ 80% of 1RM
2:00 min Row @ 500m Pace
2:00 min. rest
8 Deadlifts @ 80% of 1RM
1:00 min of Jump Rope Singles
2:00 min. rest
8 Rounds for time of:
8 pull-ups / 8 push-ups / 8 sit-ups / 8 squats

The Garage Games series is coming to CrossFit of Naperville on February 11th.
Our facilities will be closed on that day as we will be attending the event. Come and support this event. They have 3 categories – RX’d, scaled and beginner. In other words, everyone can participate and have fun. As an incentive, we will provide FTX CrossFit shirts to all who attend the event as long as you actually will wear the shirt to the event.
You can register and get more information here.

WOD Fri. Jan. 20

January 19th, 2012

Basics Skill Work: Back Squat work up to moderate weight for 5 reps at a time.
Lvl 1/2 => 5-3-1 Strength Program Cycle Wk. 2
Back Squat 3-3-3+

Level 1/2
Snatch into a deep squat 5-5-5
Clean and Jerk into a deep squat 3-3-3-3-3

OH Squat w/ moderate weight 5-5-5
Clean and Jerk with moderate weight 5-5-5

Then all levels:
Practice rope climbs