News!!!!

Sept 10!! We will be having a parents/kids night out at the North gym.
Parents can drop their kids off at 6 and then pick up from 9-10.  Fun activities, pizza, movies are all in store for the kiddos.  All profits from the night will go the Cobblestone project.  Prices and info will be posted on FB soon.  Sign up pronto!



Team I will be signing us up for the team comp in Springfield tomorrow. That being said, it is 250 dollars a team. (42 a person). I'll be fronting the cash but will need to see from you via text or fb reply ASAP that you want to compete with us. I will sign up as many as respond. Remember to check out the flyer for info posted on blog and site. 3 day event. Starting at 6 on fri night.  We can have Rx'd and scaled teams.
Respond asap

9/1/2011

9/1

CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

6 Min Workout
Run 800
With time left on clock
OH Squat as many reps possible (option front squat)
A)115/75  B)95/65  C)65/45
*if not able to run the 800 in less than 4 min, run 400

rest 10 min

8 Min Workout
60 Wall Balls
With time left on clock
As Many ROUNDS possible
5 Box Jumps, 15 DU
A) as is
B)40 Wall Balls
C)20 Wall Balls

all good vids below, on the third one check the great bar trajectory line.

Sat Hero Team WOD

Team, this Sat at 8 and 9 ONLY, we will be honoring 30 brave soldiers and 1 brave canine.  CrossFit gyms across the country are doing this wod on saturday and we are one of them.  This is open to ANYONE that would like to be a part.  ANYONE.

This Wod is a 31 Min AMRP team wod.

We will begin at 8 and run heats until everyone has had a chance to do the wod that wants to.  (please try not to arrive after 9) Show up and show support for fellow crossfitters and be a part of a good movement honoring those that made the ultimate sacrifice.

If you would like to register and donate towards the cause (and get a tshirt), check out 31heros.com.  

Bring food and drinks if you would like.

8/31/2011

8/31
CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Incredible

WOD

20 Min AMRP
10 Ring Pushups (Option: 25 Reg Pushups)
Parking Lot Run (Frog jump run at South)

AAB
After wod
30 Snatches at 135/95 or best effort weight  Not for time.

Springfield comp

Team, in a day or so we will take down the sign up form for this competition.  We will also post tryouts very soon.  Please note the details such as cost and time....

8/30/2011

8/30

CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Warmup
Shoulder Pres
15 reps 70% +, done at your own pace
Front Squat
15 reps 70%+, done at own pace

WOD
Thrusters
Find max, must do at least 10 reps at 70% of max

then

5rds
15 Deadlifts
15 T2B
A)185/135
B)155/105
C)135/85

Thruster tips

Wod Demo

8/29/2011

Rest Day!!

Kipping pullups from the master!

8/28/2011

8/28
CrossFit 540 North:8,12,1,2
540 South: 12

3rds
25 KB Swings
70 DU (120 singles)
Run 800 M

AAB
OH Squats
2-2-2 @80%+
1-1-1 @90%+

8/27/2011

8/27
CrossFit 540 North:7,8,11
Open Gym:9,10
540 South:10

2 person teams
10 Min AMRP
Frog Jumps
For every 3 Jumps, partner must do 1 burpee  (bunny hop your butt off...hahahahaha:)
After a length of jumps... switch
*score total lengths, for partial rounds score jumps with associated burpees (exp, 9 jumps, if 3 burpees were also done)

rest 3 min
10 Min AMRP
10 Power Snatch 65/45
10 Pushups
*1 person works, other watches enviously

rest 3 min
10 Min AMRP
20 T2B
20 ft of hs walks(every time partner drops, partner does 1 burpee
option 30 Upsy Daisys both members

8/26/2011

8/26
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Push Press
Find max
If you find it early.... keep doing till told not to;)

then
3rds
20 Push press
20 Box Jump
20 Wall Ball
Run 400 M

AAB
Push press Warm up

Find Jerk Max
as well as
3 sets of max pullups
(no met con)

Reason to invest in some new kicks for lifting days.....

8/25/2011

Rest Day!!

Foundations level 2 tonight from 5.30 to 7.30.  Please make it a priority if you have not attended already

Open Gym as well at north

8/24/2011

8/24/2011

Crossfit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

7rds
10 Deadlifts
50 DU (100 singles)
20 Situps
10 Bar facing burpees
Rest 30 sec
A)185/135
B)135/95
C)115/75

AAB
7rds
5 Deadlifts
50 DU
10 Bar facing burpees
rest 30 sec
A)315/205
B)255/185
C)185/135

After... if you have the go go...
10 Jerks floating @90% your max

Fridays wod

8/23/2011

8/23
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

Heres the wod from the grown ups....sans the run

WOD
Run 800M
3rds
12 Muscle ups (option 20 Strict pullups and 20 Ring Dips)
75 squats
(after 3rds, then....)
Run 800M

8/22/2011

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

540 South: 6.15,12,4.30,5.30,6.30

***Last done on 3-14

***Please note, that we will have a foundations level 2 on Thursday at 5.30 at north.  If you went to level 1 last week, please make this a priority.

Shoulder Press

5reps @ 80%

4 reps @ 85%

3 reps @905

repeat

repeat

then

3 rds

15 HPC 135/85  AAB 95 for ladies

15 Burpees

AAB 80 ft (20 mats) of HS walks

8/21

Rest Day

8/20/2011

8/20
CrossFit 540: 7,8,11
   OPEN GYM DURING 9 AND 10
540 South:10

Team Wod

5 rds
10 65/45 Thrusters
20 DU (40 singles)
*Person 1 does thrusters, Person 2 does DU, after 10 rds, switch stations
then
5 rds
10 Pullups
20 65/45 Deadlifts
Same format
then
5rds
10 Wall Balls
10 Situps
*Every 5 min run parking lot

8/19/2011

8/19
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Warm up and pre wod

Back Squat
2-2-2-2-2
75% max plus - try for 95%

Then 20 Min AMRP

Run

*So I have a bet with myself that because we have pure lifting and then pure running we may have record lows.... prove me wrong team.  Make CF540 a priority today.

Its important not to take the wods to seriously.... seriously.

8/18/2011

8/18
CrossFit 540 North 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

8 Min AMRP
10 Power Cleans
10 Box Jumps
10 Upsy Daysies

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

Rest 3 Min

Repeat

Score Total Rds

AAB
(CF Games WOD)
5 Rope Climbs
5 Ground to Overhead 145/95
4 Rope
4 G2OH 165/105
3 Rope
3 GTOH 185/115
2 Rope
2 GTOH 205/125
1 Rope
1 GTOH 225/135

*if weight cannot be done, stay at last weight achieved with same number of reps.  Rope Climbs continue to diminish.

8/17/2011

Rest day!

Foundations 1 and open gym from 5.30 to 7.30 at north.

8/16/2011

8/16

CrossFit 540 North:5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

*** CF Newbs!!! we will have a level 1 foundation on Wednesday at 5.30pm at north.  Last app 2hrs.
PLEASE make this a priority if you have not attended.

Open gym as well.

WOD

3rds
20 Pullups
15 Ring Dips
Run 400 M

AAB
Same as above, but add 8ft of HS walks each rd, (two mats longways)  hands must go down on end of mat

8/15/2011

8/15

Deadlift Day  (try not to show up late!!)

Deadlift warmup

Find 'Oly lift' Deadlift max  (back must not 'round') during lift
   -25 minutes to warmup and find max

then 3-3-3-3-3 at 80% + of that max (with straight back, if back cannot be maintained, drop weight)

after if time allows, Tabata situps

AAB
L sit practice

8/14/2011

CrossFit 540
North: 8am, 12, 1, 2
540 South: 12pm

Team WOD:

10 min AMRP

21-15-9

KB Swings
Thrusters

(A) 70/55, 95/65
(B) 55/35, 85/55
(C) 35/25, 75/45

AAB -
2x800m sprints

4/13/2011

4/13

Rest Day!!!

8/12/2011

8/12
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

******Please be aware that we will have a Foundations 1 on Wen at 5.30 pm at North.

10 rds
15 Squats
15 Situps
3 Wall Climbs

8/11/2011

8/11
CrossFit 540 North: 5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

From Ground to Overhead,
40 reps at 70% your BW
Every Min perform 3 Burpees

rest 3 min exactly

followed by
40 Burpees
Every min perform 3 G2OH at same weight

Score total time

A)70% BW
B)55% BW
C)45% BW

8/10/2011

8/10
CrossFit 540: 5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

Warm Up
Front Squat
20 reps at 70% max or higher

Then 7 rds
7 Front Squats
7 Pullups (option of 4 strict for torn hands)
Run 400 M

AAB
Do not do above
Snatch Max
*before any snatch is attempted, a snatch balance at same weight must be achieved
then
8 min AMRP
3 Deads A)275/195 B)225/155 C)155/115
7 Ring Dips
15 DU

8/9/2011

Rest Day!!!

Please contact me via phone or FB if you are open to have a foundations level 1 tonight at 5.30

8/8/2011

8/8
CrossFit 540 North: 5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

****Please let me know via FB or cell if you will be coming to foundations level 1 on Tuesday at 5.30 pm****

Dad gets a few lessons

4 rds  (have a partner count reps)
Box Jumps 1 min
KB Swings 1 min (55/35, AAB 70/55)
DU 1 min
Rest 1 min
*DU must be done last

AAB  Row 1000M for time

8/7/2011

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

For those of you who didnt DHP with us... not to fear!!! Here is your chance.

3 rds (instead of 5)
Run 400 M
40 Lunges
25 K2E
25 Pushups (540 style)
25 Burpee Pullups

For the rest of you...
Front Squats
3-3-3
Clean and Jerk Max

Notice how upright the athlete is when receiving the bar at full squat, also notice the great ankle flexibility.

DHP for 8/6

Team, instead of having general sessions tomorrow at either of our two locations, we are going to try and support a good cause!!!!

The DHP is a charity that supports wounded warriors that were fighting for our country.  This should be a BIG event and a good time!   Show up at CF NWA in Bentonville at 8 and then hang out after for a cookout and a good time.  BYOB.  We will start with day 2 of general sessions on Sunday.

8/5/2011

Rest Day!!!!

8/4/2011

8/4
CrossFit 540 North:5.15,6.15,7.15,11.30,5.30,6.30
540 North: 6.15,12,4.30,5.30,6.30

Tabata Bottem half squats
*every second not moving or squatting is a negative rep
then mile run
rest
Tabata
A)KB Snatches
B)KB Cleans
C)KB SDHP
* Alt arms
then run 1200M
rest
Tabata Wall Squats
every second not holding wall squat is a negative rep
then Run 800M

Come hydrated.  seriously

Score total reps, and three run times

Athlete!s of the Month!!

This Months Athlete's  of the Month is Melissa and Emily!!

Nicknamed by me for this very post, these two are known to go by the title of 'Good attitude and hard work'  No one is for sure which title belongs to who because they are both shining examples of these great qualities.

Torn hands and sore muscles will not keep these two from hitting the gym everyday and giving their personal best, which is a big reason why we love and respect these two soooo much.

Congratulate them if you see them at the gym, because they'll be there.  No matter how hot it gets.

7/3/2011

7/3
CrossFit 540 North:5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South: 6.15,12,4.30,5.30,6.30

Monster

25 Min AMRP
5 Deadlifts 265/155, 225/135, 155/110
5 Thrusters 155/110, 115,75, 95/55
5 Power Cleans 155/110, 115,75, 95/55
5 Jerks 155/110, 115,75, 95/55
5 GHD's
5 Ring Dips
5 KB Swings 70/55, 55/35,45/25
25 DU
Parking lot run

8/2/2011

8/2
CrossFit 540:5.15,6.15,7.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

***Note regular times***

WOD
21 OH/Front Squats
21 Pullups
Run 400 M
15
15
Run
9
9
Run

A)95/65
B)75/55
C)65/45

AAB
21-15-9
OH Squats
Pullups

No Running, same weight

Bench Press 3x5 at 80%
or Run 1 Mile for time

8/1/2011

8/1
Rest Day!!!