1/1/2011

HAPPY NEW YEAR!!!!

Team it has been a wonderful past year.  We saw some major advancements and our little family get closer as well.  You continue to create an atmosphere that is ABOVE AND BOYOND.  You work hard, but never take it too seriously.  You value the relationships built at the gym more than the PR's built.  And I wouldnt have it any other way.  Too say that myself and the rest of the trainers are proud is an understatement.  So many of the people that visit our gym comment on the great atmosphere.  That is all you.  Thanks for being such a friendly welcoming group.  The amazing feats of strength and athleticism that you all perform on a regular basis is noticed as well in our local crossfit community.  You guys really seem to be the total package.

And this isnt because of the trainers.  Its because of the hardwork you put in the quality of people you are.  Thanks so much for letting us be a part of it.

This next year will hold bigger and bigger things for us.  Im sure of it.  We will continue to train hard, without ever losing what makes 540 what it is.

Have Fun tonight and lets enjoy new year!!!!!

CrossFit 540:12,1
540 South:2

Optional WOD
4 rds
Run 800 M
each for time

or

12 Min Front Squats  3-3-3-2-2
3 min transition
12 Min Shoulder Press 3-3-3-2-2
3 min transition
12 Min Cleans.....  just go

12/31/2011

12/31

CrossFit 540:7,8,9,11

540 South:12

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little 


Creek, VA, who was killed in Afghanistan June 2005


Team Hero Team WOD

Ricky and JT

10 Min AMRP
10 Pullups
5 Deads 75/55
8 Push Press 135/85  AAB 95 ladies

Rest 3 Min

10 Min AMRP
21-15-9
HSPU
Ring Dips
Pushups

One person works, one watches.

12/30/2011

12/30

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

45 min cuttoff

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

A)as is

B)run one mile instead of two 115/75  35/15

C)run 800 95/65 25/10

12/29/2011

12/29/2011

Rest Day!!!

12/28/2011

12/28

Crossfit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Note! Only 6.15 at south for this week only

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.  And allows for an easier base when doing Front and OH Squats

Last Done on 3/11

AAB
3rds
25 Twoofers
50 DU

Gen WOD
3rds
35 Wall Balls
100 Singles


AAB Skill and Strength
Your Choice of at least 2
Pistol Practice
30 Strict HSPU
Walk on Hands
MU Practice w band
Light to gradual Heavy Jerks

12/27/2011

12/27

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Last Done on 9-20
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Burpees
10....
15....
20....
25....


AAB
Perform max reps of Gen WOD in 15 Min 
Recover, then

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs). 

12/26/2011

12/26

CrossFit 540:11,12,1
540 South:1

Back Squats
3-3-3-2-2-2

Then

Last Done on 8/18
8 Min AMRP
10 Power Cleans
10 Box Jumps
10 Upsy Daysies

A)115/75
B)95/65
C)75/55


Alt AAB instead of amrp
2min mas reps Snatches at 65%
Rest 2 and change weight

2min mas reps Snatches at 75%

Rest 2

2min mas reps Snatches at 85%

Rest 2

2min mas reps Snatches at 95%

we gotta work on this

12/25/2011

12/25

REST DAY

best gift ever..... our members.  thanks for the friendships guys!!!

12/24/2011

12/24

Crossfit 540: 7,8,9,11
Open Gym from 10-11

540 South:12

4rds
10 Jerks A)95/65 B)75/55 C)65/45
10 K2E
2rds
15 Thrusters
15 C2B Pullups
1rd
100 Squats

\

12/23/2011

12/23

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Warm Up
Shoulder Press
2-2-2
70%-80%-90%

WOD 1
6Min AMRP
Run 800 M, then w time left
FS max reps
A)115/75
B)95/65
C)75/45
AAB:OH Squat

WOD 2
8 Min AMRP
10 Deads
5 HSPU
10 KB HPC
A)205/145  55/35
B)185/125  45/25  10 Pushups for HSPU
C)155/105  35/15  10 Pushups for HSPU

12/22/2011

12/22/2011


 Rest Day


Holiday hours! 
Reg hours except for 26th and new years day. 
Sun closed. New cycle starting on Monday

Mon hours:11,12,1. South:1
New years day hours : 12,1. South:1.

Subject to change

12/21/2011

12/21

Crossfit 540:5.15,6.15,7.15,8.15,11..30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

5rds
20 Pullups
30 KB Swings
40 DU

Rob Orlando-15.29  Kevin Montoya-13.29

12/20/2011

12/20

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD
FGB Style
3rds
Nasties
Fly Traps
Bar Squat Jump Overs
Upsy Daisies
Grass Hoppers (leg to opp arm)
Rest

Alt AAB WOD
10 Front Squats 135/95
1 Rope Climb
9 FS
1 RC
8
1.....

then Jerk Max

12/19/2011

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,11.30,4.30,5.30,6.30

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!

11/18/2011

11/18

Rest Day!!!

12/17/2011

12/17

Welcome Living Social members!!!  We are excited to have come in.  Feel free to drop into any session that we have on the sch and our trainers will be more than happy to get you started.

CrossFit 540:7,8,9,11

Open Gym :10-11

540 South:12,1

Team Wod 1

-one person works out at once

3 diff, 5 min amrp's

begin each amrp with 200m run

w time left....

1st amrp

Twoofers

2nd amrp

DU

3rd amrp

Ring Pushups/Pushups

then,

5 min recovery

WOD 2

and for time

Run 200M

40 Twoofers

200 DU

40 Ring Pushups

Run 200 M

AAB: add 30 HSPU before 2nd run in wod 2

12/16/2011

12/16

Welcome Living Social members!!!  We are excited to have come in.  Feel free to drop into any session that we have on the sch and our trainers will be more than happy to get you started.

Crossfit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

540 South: 5.15,6.15,11.30,4.30,5.30,6.30

7 Min AMRP

5 Power clean

7 C2B Pullups

12 Box Jumps

Rest 3 Min

Repeat

A)145/95

B)115/75

C)95/65

AAB 185/125

12/15/2011

12/15

Welcome Living Social members!!!  We are excited to have come in.  Feel free to drop into any session that we have on the sch and our trainers will be more than happy to get you started.

Crossfit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

540 South:5.15,6.15,11.30,4.30,5.30,6.30

Sets of 30-20-10-5

Thrusters

T2R

A)105/70

B)80/60

C)70/50

AAB work:

80 ft HS walks

30 Strict Pullups

ummm, its kinda fast