7/31/2011

7/31
CrossFit 540 North:8,12,1,2
540 South:12

3rds
1/3 Frog Jumps
10 Thrusters

1/3 Frog Jumps

10 Thrusters

1/3 Frog Jumps

10 Thrusters

Run Back

A)95/65

B)75/55

C)65/45

7/30/2011

7/30
Crossfit 540 North: 7,8,11
540 South: 10

Please note that the 9 and 10 are open gym!!!!!! this is on a trial basis.


4 rds
15 Wall Balls
15 Burpees
15 Pullups
Run 800 M

AAB
Do not do the above wod
Back Squat
5 reps at 75%
4 reps at 80%
3 reps at 85%
2 reps at 90%
1 rep at ?
Repeat w Shoulder Press

7/29/2011

7/29
CrossFit 540 North:5.15,6.15,7.15,12,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

She's been with us almost since the beginning and now she leaves for a new chapter in her life out in 'cisco'... so, we give you the

'Jeanne'
2 rds
18 HPC
49 Situps
18 HPC
49 DU

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

AAB
3rds
15 Strict pullups
10 Strict HSPU w/bands if needed

7/28/2011

Rest Day

Foundations..... maybe.  Please check the 540 Facebook page and let us know if you would be able to make it into Foundations level 1.

On Saturday, at North, both the 9 and 10 sessions will be an open gym.  Free to do or work on whatever.

7/27/2011

7/27
CrossFit 540:5.15,6.15,7.15,12,4.30,5.30,6.30
540 North:6.15,12,4.30,5.30,6.30

Wod
3rds
50 DU(150 Singles)
Frog Jumps
Finish running 800 M

or

AAB
50 Thrusters 95/65 for time
Option of no set wod
Skill Day
Focus on Snatch and Jerk
or whatever ails ya

7/26/2011

7/26
CrossFit 540 North:5.15,6.15,7.15,12,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Warmup
From Ground to OH...Heavy

WOD
Sets of 21-15-9
HSPU
Front Squat
MU option of 2 Strict Pullups and 2 Ring dips per... or 42-30-18

A)No matt, 115/75, blue band
B)2 matts, 95/65, Green band
C)Inverted Box, 65/45,Black band

AAB Wod
Sets of 9-7-5
MU
HSPU
Snatch (option Front Squat for scale)
A)125/85, no matt, mu
B)105/65, 2 matt, Blue bands
C)75/45, inverted box, Green band

Introduction to Crossfit

Here is our Intro to Crossfit video for the new website.  Enjoy Trevor's debut as a spokesman!

Intro to CF on Youtube

News!!!!

Team!

Because of the 540 Kids camp that is going on this week, we will have some slight changes to the schedule at the North Gym.

For this week only, unless you guys love it,

-the 8.15, will be moved to 7.15
-and the 11.30 will be moved to 12

We are truly sorry if this inconveniences any one.  If you have any questions, please contact me at 685-9493, email at trevorbelline@yahoo.com, or on Facebook.

Also, next week Crossfit NWA will be hosting a fundraiser for the Disposable Hero Project.  This fine organization helps out wounded soldiers and their families.  This will be on Saturday the 6th.  The fundraiser consists of a wod (a haaaaard one!) and a 20 dollar buy in.   540 along with other Crossfit gym in Arkansas will be attending.  Our gym will be closed that day and all are encouraged to come.  You do not have to wod if you do not want to.  Feel free to come and just hang out.  More info to come.

7/25/2011

7/25
CrossFit 540 North: 5.15,6.15,7.15,12,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

5 rds
Run 400 M
20 Deadlifts
20 Pushups
10 Deadlifts
10 Pushups

A)145/100
B)125/80
C)100/70

AAB
Shoulder Press
3 sets at 80%
1 rope climb a set

7/24/2011

7/24/11
Rest Day!

7/23
CrossFit 540 North:7,8,9,11

PLEASE NOTE, THE 10 SESSIONS IN NORTH WILL BE AN OPEN GYM

540 South:10

********Check out the crossfit.com main site guys!  540 brought the goods:)****

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. 

Team Wod

30 Min AMRP

58 Back Squats

Run 400 M

7/22/2011

7/22
CrossFit 540 North:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

From Ground to OH 30 x's for time
Every 5 reps perform 5 Burpees

A)Men 75% BW  Ladies 65% BW
B)65%/55%
C)55%/45%

AAB
From Ground to OH 30 x's for time
No Burpees

A)Men : Bodyweight  Ladies: 90%

B)Men : 80%   Ladies: 70%

C)Men : 65%   Ladies: 55%

Then

50 GHD Situps

Pistol Practice

7/21/2011

7/21
CrossFit 540 North:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

10 rds
20 DU (option 50 singles)
10 Pushpress (no dip)
3 Strict T2B

A)95/65
B)75/55
C)65/45, and 15 situps for T2B

AAB
OH Squats
3x5 at 75% max

7/20/2011

Rest Day!!!

5.30-7.30 Foundations B

If you have only had one round of our foundations class, please make this a priority.  It will better arm you for achieving maximum results in our program.

7/19/2011

7/19
CrossFit 540 North: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Ye ole crippler

400 M Lunges

AAB

Way before I discovered CF, Joe J and I would work out together.  About the time the movie 300 came out, a certain Men's Health workout that was inspired by the movie became all the rage.  It was called the 300 Workout.

It involved 300 reps of diff movements.  Very similar to the F50.

Here is the Workout
25 Strict Pullups
50 Deadlifts
50 Pushups
50 Box Jumps 24 in
50 Floor Sweepers
25 Clean and Press with a 35lb KB (35!!!) each arm
25 Pullups

This would take Joe and I on the high 20's to do.  It killed us.  Every movement.

The Men's Health super athlete who designed and performed the wod, did it in 19 min.
Im anxious to see just how long this takes to do now that we have a bit of the best total fitness training program known to man under our belt.

7/18/2011

7/18
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

******Please note that the 11.30 has been changed to 12 in South******

Last done on 10-12-2010 for AAB

20 Min AMRP
5 Power Cleans
10 Wall Balls
5 Upsy Daisys
A)155/105
B)135/85
C)115/75

AAB
12 Min amrp
5 Power Cleans
10 WallBalls
A)185/115
B)155/105
C)135/95

Then Front Squat
3 x @80%
2 x@85%
2 x@90%
1 x@95%
1 x@100%

7/17/2011

7/17
CrossFit 540:8,12,1,2
540 South: 12

4 rds, each for time
Run 800 M

AAB
3rds not for time
10 Deadhang pullups
10 Strict HSPU use bands in needed
3 Deadlifts at 80%

7/16/2011

7/16

Rest Day!!!

And Float Day!

Float Trip!!!

We will meet to at the North gym at 9 am Sat morning!  Make sure to bring your drinks and any food you may want.

Shoot me a call or text if you have any questions!
479-685-9493

If you want to meet us there then the directions are

Driving directions to MO-90 W

5400 Bleaux Ave Springdale, AR 72762

	1. Head west on Bleaux Ave towardMathias Dr
		118 ft
	2. Take the 1st left onto Mathias Dr
		0.3 mi
	3. Turn left onto W Sunset Ave
		0.3 mi
	4. Turn left to merge onto I-540 N
		20.6 mi
	5. Continue onto US-71 N/Bella Vista Way Continue to follow US-71 N Entering Missouri
		16.0 mi
	6. Take the Missouri H exit towardPineville/Noel
		0.2 mi
	7. Turn right onto State Hwy H
		6.5 mi
	8. Turn right onto Main St
		0.4 mi
	9. Turn right onto MO-59 N/MO-90 W Continue to follow MO-90 W Destination will be on the left
		0.4 mi

MO-90 W

7/15/2011

7/15
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

The Seven

7 rds
7 HSPU
7 Thrusters
7 K2E
7 Deadlift
7 Burpees
7 KB Swings
7 Pullups
A)135/95, 245/165
B)115/75, 185/135
C)95/65, 155/115

7/14/2011

7/14
CrossFit 540 North:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Last Done on 11/20

4rds
50 Squats
Run 400 M

AAB
15 MU
or
30 Strict Pullups

7/13/2011

7/13
CrossFit 540 North:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 North:6.15,11.30,4.30,5.30,6.30

20 Min AMRP
10 Situps
10 Box Jumps
10 Pushups
10 Lunges

AAB
Above AMRP is 12 min
10 K2E
10 Box Jumps
10 Pushups
10 Lunges

then,
Push Press
3x2 @ 80%
Jerk
4 reps at 80%+

7/12/2011

Rest Day!!!!

Foundations
A and B from 530 to 730 at North!!

Open Gym as well!!!

7/11/2011

7/11
CrossFit 540 North: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Back Squat Warmup  (get it done pronto)
15 reps @ 80%+

then

Run 800 M
30 KB Swings
30 Cleans
30 K2E
Run 800 M

A)70/55, 95/65
B)55/35, 75/55
C)45/25, 65/45

AAB:
Snatches instead of cleans on above wod
and
Snatch Balance and Snatch Max

7/11/2011

7/11
CrossFit 540: 8,12,1,2
540 South;12

200 M Walk OH
45 Cleans(no power:)
200 M Walk OH

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

7/8/2011

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

Team Wod
2 person
10 HPC
10 Burpees
Run 400
20 Box Jumps
20 Flytraps
Run 400

twist to be explained tomorrow

7/7/2011

7/7
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

****No Foundations tonight*****
!!!!!!!Last day to sign up for the Float Trip!!!!!!

Recipe for 1 excellent workout

Take 10 Hearty movements
mix with 500 reps
bake at 100 degrees for 20 to 45 minutes
let cool in front of fan for 10 minutes
and then enjoy with one post wod protein drink

6/6/2011

6/6
CrossFit 540 North: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

!!!!!!!last week to sign up for float trip!!!!!!!!!!

Deadlift
3-3-3 (15 min cutoff)
AAB
an extra 3-3-3 (30 min cutoff)

then 5rds
7 MU (1 MU = 2 Strict pullups and 3 Ring dips)
10 HSPU
15 Burpees
Run 400 M (30 min cutoff

AAB
3rds of above, no burpees (15 min cutoff)

Just a reminder..

Hey guys please remember that if you are  not wanting to sign up for the auto draft the monthly fee is 10 dollars more per month.

Also, this is the last week to sign up for the Float Trip!

It will be more low key this year, and a good time.  Hope everyone can make it.

6/5/2011

6/5

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

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

3rds

Max reps Body Weight Bench Press/70%BW for Ladies

Max reps BW Back Squats

Run 1 mile

score all three events all three rds... must get over 5 reps on both events or drop weight

A)Bench guys BW/ladies 70%   Squats guys BW/ladies BW

B)Bench guys 85%bw/ ladies 55%   Squats guys 85%/ladies 75%

C)Bench guys 60%bw/ladies 45%    Squats guys 60%/ladies 50%

July 540 Athlete of the Month!

Sam Aiken

Our social butterfly!!  Sam never meets a stranger and is quick to help new members.  Her excitement for CrossFit shows.  She pushes people to go harder, lift heavier, or just provide words of encouragement.  We are lucky to have Sam.  She is an amazing athlete, and continues to impress us all.  Don't let her petite frame fool you......she can deadlift 270, overhead squat her body weight, and is one of our top runners!  We are so very thankful to have Sam in our 540 family.....We love you!!

6/3/2011

6/3
CrossFit 540: 8,12,1,2
540 South: 12

Team Hero Team Wod

Two man teams

'Randy'
and
'Nutts'

With only one person working at once, in two man teams
75 power snatches at 75/45
10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

6/2/2011

6/2 CrossFit 540 North:7,8,9,10,11 540 South: 10 Happy 4th! Murph Run 1 mile 100 Pullups 200 Pushups 300 Squats Run 1 mile *partition as needed