1/1/2011

1/1 Sessions at 10,11,12 Team Wod A unique combo of running, wallballs, sdhp's, upsy daisies

12/31/2010

12/31 Sessions at 8,9,10,11 21-15-9 C2B Pullups Ring Dips Hanging Power Clean 135/85

12/30/2010

12/30

Rest Day!

We will miss you Lauren!!!! Texas is a lucky state.

Measurements

We will be offering measurements from 4:00-4:40 on Wednesday 12/29. Please note, first come, first measured....the last measurement will be at 4:35. There will be more measurements offered the following week as it is the first of the year!! Great time to track results!

12/29/2010

12/29 Sessions at 6.15,7,8.15,11.30,4.30,5.30

Helen

3 rds

Run 400 M

21 KB Swings

12 Pullups

12/28/2010

12/28 Sessions at 6.15,7,8.15,11.30,4.30,5.30

100 Back Squats 135/95 for time

then

Run 1200 M

12/27/2010

12/27 Sessions at 6.15,7,8.15,11.30,4.30,5.30 da nunt..... da nunt..... da nunt, da nunt, da nunt, da nunt danuntdanuntdanuntdanuntDANUNTDANUNTDANUNTDANUNT!!!!!!!

12/24/2010

12/24 Sessions at 8,9,10,11 Linda (3 bars of death) Decreasing reps from 10 BW Bench 3/4 Weight Squat Clean 1 1/2 Weight Dead Lift

12/23/2010

12/23 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Shoulder Press

2-2-2-2

Push Press

2-2-2-2

then,

21-15-9

Push Press 115/75

Pullups

Holiday Hours

Holiday Hours Dec 24th : 8,9,10,11 Dec 25 : Rest Day Dec 26: Rest Day Dec 27th-29th : 6.15,7,8.15,11.30,4.30,5.30 Dec 30th : Rest Day Dec 31st : 8,9,10,11 Jan 1st : 10,11,12

12/22/2010

12/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Back Squats 3-3-3-3-3

3 rds

30 GHD Situps

30 Back Ext.

12/20/2010

12/20 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 The 12 rounds of CrossFit On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!! Merry Christmas heart attack style from your 540 crew!

12/19/2010

12/19 Mobility Wod!! and... 21-15-9 Hanging Squat Snatches 75/45 Run 400 M

12/18/2010

12/18 Sessions at 7,8,9,10,11

Team wod

200 DU

50 t2b

100 Sit ups

40 Turkish Getups

50 Cousins(rolling babies)

100 Deadlifts 185/135

100 Back Ext

100 Squats

News and Updates

Hey guys! Just wanted to give a couple of reminders as we are rounding out the new year Session start times The first 15 minutes of session will always be to 'show up and warm up'. So the 4.30 session wont start until about 4.45. Our main goal is to get you out of the gym by 5.30. Hopefully this will help clear up any confusion. Kiddos We love having kiddos at the gym! But please be mindful of the rules posted by the kids room. These have been posted for the childeren's saftey as well as the convenience of the other members. It can be nerve racking swinging a kettlebell around and dodging little bodies. The rules are posted, but just a couple of reminders... Please keep kiddos off the.... pullup bars and bands boxes ( swinging off on rings) tires behind the first speaker line during warm ups and work outs Thanks guys!!!!!

12/16/2010

12/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Lynn 5 rds Body Weight Bench Press max Reps Max Pullups

12/15/2010

12/15 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

20 Min AMRP

10 Wall Ball

10 Burpees

10 Box Jumps

ugh

12/14/2010

12/14 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 15 min AMRP 15 Cleans 95/65 5 HSPU

12/12/2010

12/12 Sessions at 8,12,1,2 Multi wods today... Your choice or all.. Deadlift 3-3-3-3 Push Jerk 2-2-2-2-2-2 Mobility wods Hips, and Shoulders, legs, wrists

12/11/10

12/11 Sessions at 7,8,9,10,11

Team Workout! (2-person)

75 burpees

500 DU

150 KB Swings 55/35

300 Commandos

Must complete one station before moving onto the next. Only one person from your team will be doing the exercise at a time, allowing the other person to rest.

12/10/2010

12/10 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

I dont think im gonna tell... its not like you need a reason not to come on a Friday...

...ok a hint...........Murph :)

(Prob be cold in the morn)

12/9/2010

12/9 Rest Day

12/8/2010

12/8 sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

4 Horseman Style

50 Power Snatch

50 Wall Ball

50 C2B Pullups

50 Lunges

12/6/2010

12/6 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Sets of 21-15-9

Right Arm KB Push Press

Left Arm KB Push Press

Pullups

12/6/2010

12/6 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 3/22

51 Squat Cleans

49 Air Squats

12/4/2010

12/4 sessions at 7,8,9,10,11

3 rds

10 Reversals

10 Twofers

30 Mooners

30 Situps

Run 400 M

12/3/2010

12/3 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 3 rds 50 DU 4 Deadlifts at 75% of your max 50 DU 4 Deadlifts at 75% your max Run 800M

12/2/2010

Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last done on 3/18

'Cindy'

20 min AMRP

5 Pullups

10 Pushups

15 Squats

Sessionst at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last done on 8/31

3 rds

15 HPC 135/95

15 Burpees

rest three min

3 rds

7 HPC

7 Burpees

11/29/2010

11/29 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

540 Trivia!

25*2=?

100/2=?

48+2=?

Another word for dirty=?

No shower after a CF wod=?

wod you love to hate=?????

Paleo Nutrition Clinic

Team... you need to come to this. not joking. this is really good info. Even if you arent interested in a 'diet'. You will be really suprised with what you learn about what you are putting in your body. And how simple a healthy diet is. 5.30 On Wens. Be there or ....do burpees or something. $35 about 2 hrs. Comes with Recipes

Pride

Just wanted to say how proud I am of the great team that headed to Springfield to do the 5k gone bad.

540 represented.

Jill got 2nd overall for women!

Jessica got 1st in her age group

Daniel got 8th Overall!

ALL of us stayed in the top 1/3 at least if not better. Not bad guys!!!!!

11/28/2010

11/28 Sessions at 8,12,1,2

4K gone bad...(kinda what we did yesterday...)

Run 800M

30 Squat Jumps

Run 800M

30 Hands up push ups Run 800M

10 Burpees

10 Box Overs

10 KB Swings

Run 800M

30 OH Lunges

Run 800M

30 Thrusters

11/26/2010

11/26 Sessions at 8,9,10,11

Turkey Gone Bad

3 5 Min Rounds

Upsy Daisys

Burpee Pullups

Turkish Getups 35/20

Sprints

Rowing

11/25/2010

11/25 Sessions at 8,9,10

Row 800 M

200 DU

One minute squat holds

One minute pullup holds

One minute plank holds

One minute crunch holds

done in any order

11/24/2010

11/24 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30 Last Done on 6/16 15 Burpees then, 3 rds 15 SDHP 115/75 15 Push Press 115/75 then 15 Burpees (only a total of 30 Burpees...done one time only) rest 3 minutes 3 rds 7 C2B Pullups 7 HS Push Ups

Holiday Hours

Please note we will be having special holiday sessions. 11/24 Wednesday: 5.15,6.15,7,8.15,11.30,4.30,5.30 (No 6.30) 11/25 Thursday: 8,9,10 11/26 Friday: 8,9,10,11 Happy Thanksgiving!!!

11/23/2010

11/24

Rest Day!!

5K Gone Bad

Guys!!!! today is the last day to register!!!! We have a small group headed up. So sign up today!

11/22/2010

11/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 3 Independant Rounds 15 Back Squats 255/185 15 Jerk/Press 155/105 7 Back Squats 7 Jerk/Press

11/21/2010

11/21 Sessions at 8,12,1,2

No 7 Session

Seven rounds for time of: 5 Handstand push-ups 185 pound Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders

11/20/2010

11/20 Sessions at 7,8,9,10,11 4 rds 50 Squats Run 400 M

11/20/2010

11/20 Rest Day!!

11/18/2010

11/18 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 4 Horsemen 50 Thrusters 115/75 50 Pullups 50 Burpees 50 KB Swings Partition as needed

11/17/2010

11/17 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 12 Min AMRP 3 Power Cleans 205/125 1 Jerks 15 Situps

11/16/2010

11/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 6/30

8 rds

Run 400 M

7 Front Squats 115/75

7 Pullups

11/15/2010

11/15 Rest Day and Paleo Nutrition Clinic tonight at 5.30 Open to all. Price is $35 Really good info to come and learn about your diet and if it really is 'healthy' or not!

Paleo Nutrition

Team, we will be doing another Paleo Nutrition session on Monday, a rest Day. It will be at 5.30 and take 1 hr + Remember, this is not a 'diet' session as much as a nutritional education session. Learn what foods not only will lower your Fran time, but also help fight off a host of diseases and ailments.

11/14/2010

11/14 Sessions at 8,12,1,2

No 7 session!!!!

4 rds

50 DU

40 Commandos

30 Commando Pushups. (Must keep a straight back, sternum to bar.)

20 DeadLifts 155/115

Run 400 M

11/13/2010

11/13 Sessions at 7,8,9,10,11 ATTN!!! Please no that we will not have a 7 oclock on Sunday moving forward. Back Squats 3-3-3-3 then 12 Min AMRP 5 Push Press 95/65 10 Weighted Lunges 95/65 5 Push Press 10 Box Jumps

Paleo Clinic

Guys its not too late to sign up for the Paleo Clinic on Sat at 1230. I really cant recommend this enough. Even if your not looking to start a 'diet', you will be surprised at the information learned. I started learning about this diet just to get better at CF and then became shocked at how unhealthy our lifestyles have become, even when we are trying to 'eat right'. This will be a great way to educate yourself on what foods really are healthy and what surprisingly isn't. Hope to see you guys there.

11/12/2010

11/12 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 5/28

25 KB Swings

Run 800

25 Wall Balls

25 KB Swings

25 Burpees

Run 800

25 KB Swings

11/11/2010

11/10

Rest Day!!!

11/10/2010

11/10 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 8/21

12 rds

5 Squat Cleans 155/105

5 T2B

News and Events!!

1) Team, This Thanksgiving there will be a '5K Gone Bad at CrossFit Springfield.

The WOD will be Sat Nov 27th at 9 am. It should be a good time.

You have to register online... so get to crackin! Last Day to register is Nov. 22 It should be a good time and a great way to work off the turkey. Lets show some team spirit and teach the MO boys and girls how its done.

2) Speaking of Turkey... Are you ready to learn the best possible diet for you to live by? This Saturday at 12.30 I will be doing a Paleo Diet Clinic. There you will learn not only the best foods meant for your BODY, but also how these foods will help you in your wods and daily living. You will learn about how MANY diseases and disorders a diet can affect and how much you can better your life by eating the foods nature intended for you to eat.

The price for the clinic will be $35. We will have a sign up sheet at the gym but please feel free to drop in if your schedule allows.

11/9/2010

11/9 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Burpeepalooza 3 rds 5 Burpee Pullups 5 Burpee Box Jumps 5 Upsy Daisys 5 Super Burpees Run 400 M

11/8/2010

11/8 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

WOD 1

25 Snatch and OH Squat - Max weight 95/65

WOD 2

3 rds

30 KB Swings 55/35

25 Wall Balls

20 Pullups

Goodbye Friends!! You will be missed!

11/6/2010

11/6 Sessions at 7,8,9,10,11 Run 800M 50 Back Squats at 135/95 Run 800 M Hey Team, I will be posting more on this later but on Thanksgiving weekend in Springfield there is a race/wod called 5k Gone Bad. Should be fun. Sam brought in some info forms by the cubbies. Check it out!

11/5/2010

11/5 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

DT

5rds

12 Deads

9 HPC

6 Jerks

155/105

Last Done on 4-11

11/4/2010

11/4 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Barbara 5rds 20 Pullups 30 Pushups 40 Situps 50 Squats Rest Three minutest between each round.... a full three minutes. Not 2:45, or 2:57 :) the White woman workout.... Warning! mild language http://http://www.youtube.com/watch?v=0yuFy_qjolU

11/3

Rest Day

11/2/2010

11/2 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Squat Clean 1-1-1-1-1-1

and 6 200 M Rowing Sprints

In order for the clean to be 'counted'. The bar must be received in the fall of the squat. Power clean followed by a front squat is not allowed.

The Rowing sprints will be done througout the session at your discretion.

Score the heaviest weight lifted and the three fastest sprint times.

11/1/2010

this is what all little girls should dress up as!!!!

11/1 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

We Made it guys!!! One Year! More to come!

and to celebrate....

'the 540'

Thank you

(Above: just saw the SECOND rower that all of you gave)

Team.... Friends...Family. I know that may seem a little dramatic, but to me that's what it feels like. I started doing CF because it was something I was passionate about. Seemed like a good way to spend a work day.

But this.... gym... this program... has become something so much more. It has become our very own social network. no, a bonding network. The relationships that have been developed at 540 have been astounding. The bonds made. I guess when you hurt so badly with someone you just feel you have a kinship with them. But it really is more than just friends. Does it surprise me to see just how many people have become best buds at our gym? ...you bet. But what really amazes me is how much you all CARE for the people you are working out with. Katie Bell was a great example. Last night was another.

Holland and I can not begin to explain just how last night made us feel. Amazed. Humbled. I'm sure more words could be thrown in. But that you guys would give so much of your selves for our little program! Truly unbelievable. You have your own lives, you have your own troubles and expenses, and yet you continue to make room for CF540. What is more is that you went above and beyond 'making room' and made us a priority. I stumbled over my words the other night when overwhelmed with your generosity, and I still am when I stop and think about the gratitude that I feel towards my very very special group.

Two Concept 2 Rowers....and a sign to boot! Unbelievable. Thanks again guys. Not just for the wonderful gift... not just for one of the best nights of my life.... but for being part of something that words have a hard time describing. All of you have made mine and Holland's lives something amazing. And I will do my best to keep making your lives as miserable;) as possible!

And a special thanks to Bryon Castelberry and Kate Jester for all the hard work putting last night together!

10/31/2010

10/31 Sessions at 7,8,12,1,2 Tabata Style Dead Hang Pullups Rowing!!!!!! Back Ext OH Squats/Front Squats 65/45 Slow Plate Snatches

Anniversary Video

All,

Here is the video from the party.  I will leave a link up (over to the right) for a couple of weeks.

CF 1 Year Video

Enjoy.  Thanks for the GREAT turnout last night.

Bryon

10/28/2010

10/28 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Team!!! We have the CF 1 year party Friday night!!! I hope you all can come and let loose with us. It is at Mojitos at 7. And you will have the option to rx or scale :) That being said.... since I know how hardcore everyone is... and I know everyone will Rx... Double rest day!!!! Friday is a rest Day and we will have a rest Day on Sat as well. Whew! Now for the bad part.... double rest day means a bit more of a wod tomorrow. You last did the Junk Drawer on 6/12. lets up the ante. 50 KB Swings Run 800 50 Pushups Run 800 50 KB Swings Run 800 50 Box Jumps Run 800 50 Wall Balls Run 800 I was gonna put more, but Holland is watching. thank her later

10/27/2010

Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last Done on 6/10 4 rds Frog Jumps Run 400 M 15 T2B

10/26/2010

10/26 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 9,8,7,6,5,4,3,2,1 reps of: HPC 115/75 Snatches SDHP HSPU

10/25/2010

10/25 Rest Day

10/24/2010

10/24 Sessions at 7,8,12,1,2

15 Min AMRP

15 situps

10 Front Squats

5 Burpees

10/23/2010

Remember, draft forms are due on the 25th. Thanks!! 10/23 Sessions at 7,8,9,10 NO 11!!!!!!!!! NO 11 SESSION!!! 5 rds 1 Shoulder Press 5 Push Press 7 Push Jerks

Draft Forms

Hey everyone, just a reminder to please get in your draft forms to the gym no later than 10/25. Thanks guys!!!!

10/22/2010

10/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Eva 5 rds Run 800 30 KB Swings 30 Pullups ugh...

10/20/2010

10/20 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 1) 2 rds Max Body weight Bench press reps Score your highest reps done unbroken You must have a spotter, also, if bodyweight is not attainable, aim for a weight you can get at least 6 times then... 2) for time, 400 M lunges

10/19/2010

10/19 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

10 rds

10 Upsy Daisys

10 Burpees

10 Squat Jumps

10 DU

10/18/2010

10/18 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Deadlifts 1-1-1-1-1

3 rds

10 Deadlifts

3 Push Jerks

A 185/115 B 155/105 C 135/95