5/1/2011

5/1
CrossFit 540:8,12,1,2
540 South: 12

Helen
3rds
Run 400 M
21 KB Swings
12 Pullups

Front Squats
3x4 @ 80%
3x2 @ 90%

4/30

4/30
CrossFit 540:7,8.9,10,11
540 South: 9

Team Wod  a big un

at 11 Holland will be doing measurements till 12.  Last person will be measured at 11:45.  So come early

We have our final Games wod!!!   Games wod is at 12 in springdale. Our little team has done well, and we want to finish with a bang!  Feel free to come and hang out, watch and cheer our group on.  Bring drinks and enjoy.

Afterward, we are going to go to Mojitos (a 540 staple) to celebrate our success.  ALL are welcome to come and enjoy.  The more the merrier

Foundations

Team,

Some of you have expressed interest in having a B Sessions Foundations class on Saturday.

This will be a review of the A sessions only... it will  not cover the info that is gone over in A-1 through A-3.  If you are interested in doing the session on Sat afternoon for 2-3 hrs(it will cover all three of the B sessions), please contact me at 479-685-9493.  Otherwise it will be assumed you would like to do the foundations session at the normal time of 6.30 in the evening at the Fay local.

Thanks guys!  Let me know if you have any questions!

4/29/2011

4/29
CrossFit 540:  5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Run 400M
5rds
10 Power Snatches
30 DU
Run 400 M
5 rds
5 Snatches
15 DU
Run 400 M

4/28/2011

Rest day!

Game wod

At 730 north!

4/27/2011

4/27
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-2 and B-2 tonight at 6.30 at South

The Final Games Wod

7 Min AMRP
Increasing in reps of three..
3 Thrusters
3 C2B Pullups
6
6
9
9
until time runs out

A(100,65)
B(85,55)
C(65,45)

Then

Run 1 mile
rest three Min
Run 1 Mile

Score completed rd number, and total time for run

Foundations

Team, Im sure you have noticed how we are stressing new members getting into foundations once the decision has been made to move forward with CrossFit 540.

If the 6.30 sessions cannot be made in the evening, please, PLEASE! contact me and let me know if you would be able to meet for a longer Sat session.  The fundamentals learned in these classes will really make your CF experience a better one, and we want to make it as open as possible to all schedules.

The sat foundations will be 2, 2-3 hour classes, over two separatee Saturdays.  This will be by appt only, so you must let me know that you are wanting to make a go of it, otherwise it will not be scheduled.

Thanks Guys!

Trevor
479-685-9493

4/26/2011

4/26
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations Sessions A-1, and B-1 at 6.30 in Fay.  Due to the rain, we will be repeating the Beginning sessions, so if you were not able to make it Mon night, no worries, come start fresh!

Grace

Ground to OH 30 x's
A) 135/95
B) 115/75
C) 95/65
*Arx must be counted

Then

Back Squats
5x @ 75%
4x @ 80%
4x
3x @ 85%
3x
1x @ 90%
1x @ 95%
1x @ max?

4/25/2011

4/25
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations at 6.30 pm in Fay.  Sessions A-1, B-1

The Filthy 50!!!!

put down the chocolate

4/24/2011

4/24

Rest Day

New cycle beginning on Monday

Happy Easter!

8/23/2011

8/23
Springdale Only!
Sessions at 7,8,9,10,11

Games wod at 12

Team Wod

Change of schedule!!

Team, we will have Sunday be a rest day! Then start up a new three day cycle on Monday.

4/22/2011

4/22
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30
540 South: 6.15,11.30,4.30,5.30

No Foundations

Deadlift ladder
at 75% max
max of 7 min/rds
(weight cannot be bounced!)

then

20 min AMRP
5 Power Cleans
10 T2B
15 Wall Balls (Girls must only get to top of red line(9ft), not in the white!:)

A(145/100)
B(125/85)
C(95/65)

4/20/2011

4/20

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

540 South: 6.15,11.30,4.30,5.30

Foundations at South at 6.30pm  Sessions A-2, B-2

'Jelly Legs'

30 Air Squats

Run 400 M

40 Squats w a weighted plate

Run 800 M

50 Front Squats

Run a Mile

     Plate ,  FS

A)45/25, 95/65

B)35/15, 75/55

C)25/10, 65/45

4/19/2011

4/19
Crossfit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundation sessions A:1 and B:1 at 6.30pm at South

DT

5rds
12 deadlifts
9 Hanging Power Cleans
6 Jerks

A)155/105
B)135/95
C)115/75

4/17/2011

4/17
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

No Foundations tonight

Surprise Wod.  But it would have been worth while to come in on sat.

4/17/2011

4/17. Rest day

Holland wants to pinch you

Measurements at 10.30 -12. For those that have had at least 6 weeks since last measurement.

4/16/2011

4/11

Springdale only!!!

7,8,9,10,11

Team wod

Ur both doing Karen. Ugh.

4/15/2011

4/15
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30

Jack

20 Min AMRP

10 Push Press
10 KB swings
10 Box Jumps

A)115/75,55/35
B)95/65,45/25
C)65/45,35/15

1/14/2011

1/14
Crossfit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 south: 6.15,11.30,4.30,5.30

Foundations class at 6.30. South only. Class A-3 and B-3

Squat cleans
1@80%
1@80%
1@85%
1@85%
1@90%
1@90%
1@95%
max?

Then
10rds of Cindy for time

4/12/2011

4/12
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

20 Min AMRP

10 Deadlifts
20 Flytraps
30 Jumping Squats
40 DU

A)155/105
B)135/95
C)115/75

Team Competition Video

It is up on the Crossfit 540 YouTube channel.  Enjoy.

Standard version

High Def version

4/11/2011

4/11

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

Foundations Classes A-1 and B-1 at 6.30pm in Fayetteville.

Team, If you are new, please try and make the foundations class at this time.  It is a 6 sessions course over two weeks.  We will be finishing foundations for those who started last week and starting a new group as well.  I know this may be a hard time for some of you to make, but please try and squeeze them in.  These sessions will help you immensly with your success in crossfit and they are required.  If you cannot make this time frame, then please contact me and we will schedule two three hour weekend sessions.

Please understand this is so you can get the greatest benefit from our program and not have any issues with injuries.  There is too little time in the general sessions for our trainers to properly teach some of our more complicated moves.  Until the foundations sessions have been completed, you will be unable to attempt doing any of the workouts as prescribed.  You will still be able to come and workout, but we will scale the workout down for safteys sake.

CrossFit 540 offers these sessions for FREE.  Many crossfit gyms charge upwards of $150 dollars for similar intro sessions.  We just want you to be as successful as possible!

now the wod !

OH Squats
2 reps at 80%
2 reps at 80%
2 reps at 85%
2 reps at 90%
2 reps at 90%

then,
21-15-9
Push Press
Pullups
A)115/75
B)95/65, blue
C)75/45, green
Cs)

4/10/2011

4/10

Crossfit 540 sessions in Springdale only

8,12,1,2

Last done on 8/23

25 kb swings w 1 arm(to face height)
Repeat other arm
Run 400m
repeat kb swings
Run 400m
75 kb swings both arms
Run 800m

4/9/2011

4/9

Rest day. And.....

Games wod at 11am in Springdale!

4/8/2011

4/8
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-3 at 6.30pm 540 South, Fayetteville

Coe

10 rds
10 Thrusters
10 Ring Push ups

A) 95/65, rings
B)75/55, toes, or 95/65, knees
C)65/45 knees

-if A weight is achieved but pushups on toes, then the score would be A scaled

4/7/2011

4/7
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30
540 South: 6.15,11.30,4.30,5.30

Foundations classes A-2 at 7.30am and 6.30pm in Fayetteville. (A-1 required prior)

Hanging Power Cleans 12 reps done at leisure @85% max

then
10rds
7 Wall Balls
7 Pullups

Competing

Hey guys, if you are wanting to do this wod with a judge and counting, be in 540 North at 7.30 PM. But feel free to do the wod during the regular sessions as a practice go since we will have another Open Wod on Saturday. The trainer on hand will let you know if what you are doing is legit if you choose to practice.

4/6/2011

4/6 CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30 540 South: 6.15,11.30,4.30,5.30 Foundations New Cycle beginning at 7.30am, and 6.30pm at Fayettville. This is a 6 sessions cycle that is required for all new CrossFitters. It is included in your regular membership and does not cost extra unless a session is missed. Because the sessions build upon one another, attendence is crucial. If you are new please come and learn the foundations that will launch the results that CF means for you to have. More new sessions will begin next week as well. WOD 5 Min AMRP Squat Clean OH Jerk A)165/110 B)135/95 C)115/75 then, Run two miles for time.

4/5/2011

4/5 Rest day!

4/4/2011

4/4 CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30 540 South:6.15,11.30,4.30,5.30 Back Squats 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 2 reps @ 90 % 1 rep @ 95% then 5 rds 5 Dirty Burpee Suprise 10 HPC A(115/75) B(95/65) C(65/45) Score Heaviest Weight lifted and Time

4/3/2011

4/3 Fayetteville only today Sessions at 8,12,1,2 Daniel Dedicated to Army Sgt First Class Daniel Crabtree, who was killed in Iraq on June 8th 2006 ■50 Pull-ups ■400 meter run ■95 pound Thruster, 21 reps ■800 meter run ■95 pound Thruster, 21 reps ■400 meter run ■50 Pull-ups

4/2/2011

4/2 All sessions in Springdale. 7,8,9,10,11 Team wod. 2 people 25 min amrp One person does games wod while other person runs 400m.