4/1/2011

4/1 Sweet sweet rest day

CrossFit Games Open WOD 2

Team we will be having a sectional wod at 7.30pm in Springdale. Bring your A game!

3/31/2011

3/31 CrossFit 540 Sessions 5.15,6.15,8.15,11.30,4.30,5.30,6.30 540 South: 5.15,6.15,11.30,4.30,5.30 8 Min AMRP 3 Dead Hang Pullups 7 Burpee Box Jumps Rest as needed 8 Min AMRP 3 Hanging Power Clean 3 Push Press 7 Burpee Box Jumps

3/30/2011

3/30 CrossFit 540 Sessions :5.15,6.15,8.15,11.30,4.30,5.30,6.30 540 South: 5.15,6.15,11.30,4.30,5.30 Back Mobility 4 rds 50 Air Squats Run 400 M 15 Shoulder Press at 80% max done at your liesure

check the main site!!

Hey guys, be sure to check the main site! Our friends up at NWA have some fire fighters in thier group and they did a unique version of Fran. Very unique! check it out! Too cool!

3/29/2011

3/29 CrossFit 540 Sessions 5.15,6.15,8.15,11.30,4.30,5.30,6.30 540 S: 5.15,6.15,11.30,4.30,5.30 Deadlifts 5 reps at 75% max 5 reps at 75 or 80% max 3 reps at 85% 3 reps at 90% 1 rep at 95% 1 rep at 95% 1 rep at max then 10 Min AMRP :) (it was just so much fun...) 10 Thrusters 95/65 10 KB Power Clean (each arm)55/35 option: 1 arm KBSDHP NO WATER BREAKS DURING AMRP UNDER PENALTY OF BURPEE come hydrated

3/28/2011

3/28 Rest Day! Remember if you are new to CF 540 please check us out on FB! We use that for multiple updates!

3/27/2011 Sessions in Springdale only Sessions at 8,12,1,2 3/27/2011 Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. 'Paul' 5 rds for time 50 DU 35 K2E OH Walk 185/115 20 yards

3/26/2011

3/26 Sessions: SOUTH LOCAL ONLY TODAY!!! 7,8,9,10,11 Team wod 12pm Sectional wod for those competing!

3/25/2011

3/25

North Local:5.15,6.15,8.15,11.30,4.30,5.30,6.30

South Local: 6.15,11.30,5.30

5 Pullups

5 Pushups

5 Situps

5 Squats

5 Burpees

10.....

15.....

20.....

25......

30.....

3/24/2011

Rest Day!

3/23/2011

3/23 North Local:5.15,6.15,8.15,11.30,4.30,5.30,6.30 South Local: 6.15,11.30,5.30 3 Min AMRP of Push/Split Jerk at 80% your max then Run 800 M for time 3 Min AMRP of Power/Squat Clean at 80% your max then Run 800 M for time 3 Min AMRP of Push/Split Jerk at 80% your max then Run 800 M for time 3 Min AMRP of Power/Squat Clean at 80% your max then Run 800 M for time Score the Most reps for one Jerk session, one clean session, and fastest run This workout will have a continuous clock running and is to be done at the athletes pace.

540 South News

Hey team! We are expanding sessions starting Monday at the South Local! We will then offer 5.15,6.15,11.30,4.30,5.30 Spread the word!!! Also, in an attempt to keep the family snug, we are going to take turns having the two different locals host weekend wods. This Saturday, we will ALL be at 540 South, and on Sunday, all at 540 North. Hopefully this will allow us to see a few new faces and keep things fresh as well.

3/22/2011

3/22 North Local: 5.15,6.15,8.15,11.30,4.30,5.30,6.30 South Local: 6.15,11.30,5.30 The Junk Drawer Last done on 6/12 50 KB Swings Run 400 M 50 Pushups Run 400 M 50 Deadlifts Run 400 M 50 Box Jumps Run 400 M 50 Wall Balls Run 400 M

3/21/2011

3/21 North Local: 5.15,6.15,8.15,11.30,4.30,5.30,6.30 South Local: 5.15,11.30,5.30 10 Front Squats 1 Rope Climb* 9 FS 1 Rope Climb 8 FS 1 RC ...... 1 Front Squat 1 Rope Climb *7 pullups per rope climb A)135/95, Rope climb B)115/75, Blue Band C)95/65, Green Band Racks??? only if you whine enough to use one :) Clean that sucka! Athlete must show proficiency with using feet in order to climb rope

3/19/2011

3/19 North Local: 7,8,9,10,11 South Local: 9,10 2011 Games Wod 1 12 oclock. We will be running multiple heats of competitors. If not competing, bring some goodwill, a drink, and cheer on your fellow CF'ers. The more people yelling at someone to keep going.... the better the chance they will. I know I would appreciate it anyway :) Wod Run a Mile for time (if raining, Bottem half tabata) then, 10 Min AMRP 30 DU 15 Power Snatches A)75/55 B)65/45 C)55/35

3/18/2011

3/18 North local: 5.15,6.15,8.15,11.30,4.30,5.30,6.30 South local: 6.15,11.30,5.30 5 rds Max BW Bench Press Max Pullups A(Body Weight) B (75%, Blue Band) C (60%, Green Band)

3/17/2011

3/17 North Local: sessions at 5.15,6.15,8.15,11.30,4.30,5.30,6.30 South Local: 6.15,11.30,5.30 Back Squats 3-3-3-3-3-3 at 85% of max then Run 400M 3rds (15 Box Jumps, 15 Upsey Daisys,15 Flytraps) Run 400M

3/16/2011

3/16 Rest Day!

and Games Day

We will have the first of two sessions (the other on Saturday) for those competing in the CF Games.

This session will be at 6 pm. Atheletes can come and perform the first sectional event wod and at a registered affiliate.

If you are planning on coming please contact me via my phone 479-685-9493, or on the CF 540 FB Page so we can have adaquete judges. This time can also be used as a practice run and then later do the wod on sat again.

Spectators welcome! and encouraged!!!

3/15/2011

3/15 North Local : 5.15,6.15,8.15,11.30,4.30,5.30,6.30 South Local : 6.15,11.30,5.30 Last Done on 5-9 4 rds 5 T2B 10 K2E 15 Ring Dips 20 Wall Balls

In House Competition Video - Individual

Here is the video for the Individual Competition.  I hope you enjoy it.  I have posted in on the Crossfit540 Youtube channel and on my Facebook wall.

Individual Comp Video on Youtube

Bryon

CF Open

Guys, We recently had the In house 540 compitition. Many were very intimidated, and did not compete. Which was a shame because everyone who did said they had a BLAST. (even though there was some mild soreness afterwards) Starting on Tuesday, CrossFit will begin the early stages of the CF Games. Every Tuesday for the next 5 weeks, they will post a tryout wod, that people all over the world will do. Our gym is certified to host these tryout wods. All you have to do is sign up at the main site, crossfit.com Team, if you rx even 80% of the wods, I really encourage you to sign up. The cost is $10. Not to me.. but to CF HQ. We will have at least two special sessions a week for these workouts. Even if not a one of us makes it to the next level, it will be fun and unifying trying out anyway. So sign up. enjoy it with the rest of us... or come cheer your fellow 540'rs on! Really hope to see a lot of you give it a shot. Really, its just 10 bucks, and what do you have to lose? a good time?

3/14/2011

3/14

North local : 5.15,6.15,8.15,11.30,4.30,5.30,6.30

South local: 6.15,11.30,5.30

Shoulder Press

5reps @ 80%

4 reps @ 85%

3 reps @905

repeat

repeat

then

3 rds

15 HPC 135/85

15 Burpees

T Shirt Sale!

Team, all the Red T shirts are now $20 Blue T's are $15, blue smalls and xs are $10 Any other muscle shirt, tank is also $15

3/13/2011

3/13 Sessions at 8,12,1,2 its an AMRP... and there is just a teeny bit of running. bring your ipod

3/11 Sessions at 5.15,6.15,8.15,11.30,4.30,5.30,6.30 Last done on 8-3 Your Choice Mobility 20 Min Skill Work------Double Under Practice 3 rds 50 DU 25 Twoofers ugh...

3/10/2011

open those hips! :) 3/10 Sessions at 5.15,6.15,8.15,11.30,4.30,5.30,6.30 'Nate' 20 Min AMRP 2 MU 4 HSPU 8 KB Swings

3/9/2011

3/9 Sessions at 5.15,6.15,8.15,11.30,4.30,5.30,6.30 3-3-3-3 mobility Wide Grip Toe Shrug High Pull 'Ladies wod' 3 rds 75 Lunges 50 Situps

Light Reading

For your off day, a short blog. Enjoy.

1 Armed Fit Guy Blog

3/8/2011

3/8 Rest Day!

3/7/2011

3/7 Sessions at 5.15,6.15,8.15,11.30,4.30,5.30,6.30 WE WILL NO LONGER BE HAVING THE 7.15 SESSION IN THE MORNING!!! Front Squats 5 reps at 80% 4 reps at 85% 3 reps at 85% 1 rep at 95% then 25 Min AMRP 7 HPC 135/85 7 Push Press Run 400 M

Congrats

To all our atheletes, Great job!!! Everyone did great! everyone had fun! it was a blast. Our victors for the guys were, Buck, for the ladies, Jill, and the 'dream team', was Cliff, Andy, and Easten. Pics and video to come

3/6/2011

3/6 Sessions at 8.12.1.2 21-15-9 Deadlifts Wall Balls rest 3 Min, then 7 Min to get heaviest weight from ground to OH If you competed, open gym.

Competition Info!

3/5/11 The competition will be at the new location! 3162 W. Sixth Street, Fayetteville (Across from Lowe's, Behind Rockin Chicken) The first Individual competition starts at 9:30am....so be there at 9:00 to get warm and info on the wod! The Team wod starts at 10:30am....so be there at 10:00. The final Individual wod is at 12:00. Please note, if you are an individual competitor, you have 2 wods!!! Counters, please show at 9am, or whenever you can help. Even if you don't plan on participating in the competition, please come out and support your fellow cfers and have FUN! There will be a ton of food and soft drinks provided. BYOB. Looking forward to having a great time with like-minded....crazy people!!!! Trev and Holland

3/3/2011

3/3 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 The Beep Test then a Burpee ladder start with 10

3/2/2011

3/2 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Jerk 1-1 at 75% Max 1-1 at 80% Max 1-1 at 85% Max 1 at 90% max 1 at 90% max then 21 Hanging Squat Snatches 115/75 Run 400 M 15 HSS Run 400 M 9 HSS Run 400 M