CrossFit 540 Athlete of the Month

Catherine Killian!!!!

Moving forward we would like to honor one of our best each month by not only giving the extreme fame that one can only be given by being the CrossFit 540 Athlete of the month, but also giving you all the free waters and powerade's you can drink for that month as well.  (please leave your coolers at home though...you cant stockpile ;)

Catherine is a great example of a 540 Athlete.  Consistent is her middle name (not really).  Catherine has a shining personality.....not once has she ever had a negative thing to say since joining the 540 family. She is always ready and willing to go out and run an extra 800 to cheer someone on (she draws the line at a mile...;), and is always ready to make a noobie feel at home in the craziness that CF can create. All of these things...and so many more.....made her an easy choice.  We love you Catherine! Congrats!!

6/1/2011

6/1
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

Starting next week we will be experimenting with a 6.30 sessions in South.

Be sure to sign up at the gym for Foundations

WOD
'Annie'
Sets of 50-40-30-20-10
DU and Situps

Alternate wod for those that hate DU with a burning passion

Sets of 50-40-30-20-10
HPC 65/45 and Situps

then Back Squat
3-3-3-3
Shoulder Press
3-3-3-3

Big Big news

Foundations

Team we keep trying to find the best possible way for all associated for foundations.  Foundations is required for those new to CF.  What we are going to try and do moving forward is to have a

Foundations Signup at each gym....

and begin having a two hour foundation class on the any rest day that enough people warrent interest in it.  Foundations will be two diff 2 hour sessions.

Remember that at most CF gyms, a similar program costs upwards of 100 dollars+.... we want to keep it free because we want you to be able to get the most out of CrossFit

Trips!!!!!!!!!!

Tentative Dates

Pool Party: June 11th in Rogers, AR
Float Trip: July 9th.  Currently the Elk.... but up to suggestions!
Vegas Trip?: Oct 13-16  More details to follow.  Just let that marinate

There are other things that we have stewing as well, but this is a good start.  More info to follow!

5/31/2011

5.31
CrossFit 540:5.15,6.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Team if you are wanting more sessions at South.... let a trainer know.

Grill much?
Drink much?
50 much?

5/29/2011

5/29
CrossFit 540: 8,12,1,2
540 South: 12

Memorial Day Hero Wod

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

Blake

Four rounds of: 

• 100 foot Walking lunge with 45lb plate held overhead
• 30 Box jump, 24 inch box
• 20 Wallball shots, 20 pound ball
• 10 Handstand push-ups

5/28/2011

5/28
CrossFit 540: 7,8,9,10,11
540 South: 10

Team wod
16 rds, change every minute
Squat Cleans..aka cleans
pullups
box jumps
upsy daisys

Score total reps

5/27/2011

5/27
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.16,11.30,4.30,5.30

3 rds
10 Deadlifts
50 DU
A)275/185
B)255/155
C)225/135

then either
3rds
Run 400 M
20 Flytraps

or
AAB
Push Jerk
2x2 @ 80%
2x2 @ 85%
            90%
            95%

Do not score Jerk weight

5/25/2011

5/25
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

No foundations

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

5/24/2011

5/24
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

2 rds
30 Back Squats
(rack cannot be used)
Run 800 M

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

AAB
Muscle Up practice
Just get on top of rings.  Do not press the dip.

5/23/2011

5/23
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 THIS WEEK

Diane
21-15-9
Deadlift
HSPU

A)225/155
B)205/135, 1 mat
C)185/115, 2 mats

5/21/2011

5/21
CrossFit 540:7,8,9,10,11
540 South: 10

Team Wod
4 rds
30 Med Ball Buddy Squats
20 Buddy Busters
Run 400M

AAB
Enjoy your rest day.

5/20/2011

5/20
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

5 rds
1 Min of
Power Cleans
rest 30 sec
1 min of
Burpees
rest 30 sec

Score total reps

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

AAB
Back Squats
3-3 @80%
3-3@ 85%
3-3@ 90%

Power Snatch w KB practice.  How heavy can you go?
Start light and do not advance until you can snatch the weight without bruising forearms.

5/19/2011

5/19
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

Foundations A-3 (Deadlifts, and cleans)

3 rds
3rds of Cindy
Run 400 M
*no water breaks....come hydrated

AAB
4 rds
5 Halting Deadlifts (90% power clean max)
10 GHD Situps

5/18/2011

Rest Day!!!

5/17/2011

5/17
CrossFit 540: 5.15.6.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-2 (presses) in South at 6.30  NO B-2 TODAY

20 Min AMRP
10 Box Jump
10 Wall Ball
10 Burpees

AAB:
4 rds not for time
3 push press (75% jerk max)
 2 rope climbs

5/16/2011

5/16
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-1 (squats), and B-1 at 6.30 in South

20 Min AMRP

5 Thrusters
7 HPC
10 SDHP

A) 95/65
B) 75/55
C) 66/45
*Please do not drop the Bars!!

AAB
Snatch or Snatch Balance
1-1-1-1-1-1

5/15/2011

5/15
Crossfit 540: 8,12
540 South: 12

Cookout at 1!!! All invited!!

Tabata something else
Pullups
Pushups
Situps
Squats
Score the lowest reps of each movement in all 8 rds

AAB: alt tabata deadlift at 65% max and ring pulls

5/12
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

Foundations A-3,B-3 at 6.30 in South.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

7 rds

7 HSPU

7 Thruster

7 K2E

7 Deadlifts

7 Burpees

7 KB Swings

7 Pullups

A) no matt, 135/95 thruster, 245/165 deadlift, 70/55 KB Swings

B) 1 matt, 115/75, 205/145, 55/35

B)2 matts, 95/65, 185/135, 45/25

AAB

In the warmup, (move quickly) 

5 plank lowers from rings (with arms down at waist, hang inverted and lower feet to ground as slowly as possible with the heels headed down first

5 ring handstands (from ring dip position, slowly dive into a handstand position with hands at shoulders) no reason to push yourself up! you still have the wod to do!!

30 seconds of Hollow Rocks (lay on back on ground, arms overhead, make a half moom shape with your body, and rock back and forth as though rocking a boat on land.

ABB Wods

Team, we are going to experiment with a new training format called ABB training, or 'Above And Beyond'

This will vary from day to day,  but will basically be an outlet for those that are wanting to push thier fitness levels to a more competitive level.  Some days it may be an extra wod, extra weight, extra mobility, skill work... who knows.  But like our current training it will be constantly varied.

If you have suggestions, complaints, or comments, please let any of the trainers know.

5/11/2011

5/11

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:A-2,B-2 at 6.30 in South

10 rds
7 Power Clean and Jerk
Rest 30 sec

A)135/95
B)115/75
C)95/65

ABB wod
Walk down and back the length of the gym mats on your hands
and stretch

5/10/2011

Rest day!

Power Clean workshop from 5 to 630. Free to all.

Open gym from 6-8

5/9/2011

5/9
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-1, and B-1 at 6.30 pm in South

Deadlifts
2 reps at 70%
2 reps at 75%
2 reps at 80%
1 rep at 90%
1 rep at 95%
PR??

then

in 10 min
Run 800 M
and perform as many 1 Hanging squat Snatches (or hanging cleans) and 1 burpee as you can with the leftover time

NEXT Sunday:)

Next Sunday we will have a CrossFit 540 Cookout at the Springdale Location.  We will have the 8 and 12 sessions and then fire up the grill and pop the bottles and have a good time!  Feel free to invite your friends!!

We provide the grub, you provide the drinks.

5/8/2011

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

Power or Clean and Jerk
Find your max
1-1-1-1-1

then... for Mothers Day!!!!

'Congratulations, its a .....medball'

5 rds
25 Lunges with your baby (20 or 14lb medball)
20 Situps
rest one minute

get a sitter...

then 1 min AMRP of lunges (no baby!)
1 min AMRP of situps (still no baby!)

Happy Mothers Day!

5/7/2011

5/7

CrossFit 540: 7,8,9,10,11
540 South:  10!!!!


Note, South is meeting at 10 am only tomorrow!


Team Murph
Each class will be a team unto themselves.  They will compete against the other classes that come in throughout the day.

I will explain the format tomorrow.  But you get an idea with Murph being in the title.

5/4
CrossFit 540: 5.15,6.16,8.15,11.30,4.30,5.30
540 South: 6.15, 11.30,4.30,5.30

Foundations A-3 at 6.30 in South

Nate


In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

20 Min AMRP

2 Muscle UP (6 Pullups, 6 Ring Dips or 12 Box Dips)

4 HSPU

8 KB Swings

A)MU, HSPU, 70/55

B)Pullups/Ring Dips, One mat, 70/55

C)Blue,Blue, Two Matts, 55/35

5/4
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

Foundations sessions A-2 at 6.30pm in South


Abbate


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Bini


Run a Mile
21 Clean and Jerk 155/105 (if it doesnt say power... you're squatting)
Run 800 M
21 Clean and Jerk
Run a Mile


A)155/105
B)135/85
C)115/75

5/3/2011

5/3/2011

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-1,B-1 At 6.30 in Fayetteville

'Nutts'

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 


10 HSPU
15 Deadlifts 250/185
25 Box Jumps 30 Inch Boxes/24
50 Pullups
100 Wall Balls
200 DU
Run 400 M w plate