10/1/2011

10/1

CrossFit 540 North: 7,8,11
540 South: 10

Open Gym 9-10

Team Wod
2 man teams
1 person works

150 Wallballs
150 KB Swings 55/35
150 Bench Press 115/65
300 Nasties
*surprise runs

40 min cuttoff

9/30/011

Rest Day

Please remember that tomorrow from 6-10 we will be doing a parents/kids night out again with all proceeds going to the cobblestone project.

Drop your kids off for pizza, movies, games, crossfit and fun and then go out and enjoy the night.

No set cost for the night, but suggested donation is 40 dollars.

9/29/2011

9/29

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

540 South: 5.15,6.15,12,4.30,5.30,6.30

Full Clean drills (first 15 min of classes)

Then find Clean max -w squat

Then

3rds

15 Squat Cleans

Run 400M

A)135/95

B)115/75

C)95/65

or

AAB

3rds

2 min Max reps cleans at 70% max

2 min Max reps rope climbs

9/28/2011

9/28

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

540 South: 5.15,6.15,12,4.30,5.30,6.30

10 seconds of L hangs

5 T2B

5 K2E

5 Box Jumps

10 seconds of L Hangs

5 T2B

5 K2E

10 Box Jumps

...

15 Box Jumps

20

25

30

AAB

20 Strict HSPU

10 Jerks at 90%+

..at your own pace

Never say anything is impossible

9/27/2011

9/27

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

5rds
7 deadlifts at 55% max
18 Strict Pullups
18 Ring Dips
30 DU (100 singles)

A)rx
B)Blue
C)Green

AAB

A)5rds
4 deads at 70% max
    6 MU
    50 DU
  or, if no mu....

B)5rds

4 deads at 70% max

    18 Strict Pullups

    18 Ring Dips

    50 DU

9/26/2011

9/26

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

Back Squats
3-3-3-3

then 5 rds
15 Wall Balls
10 Box Jumps
5 Burpees

AAB
instead...
Back Squats
3-3
2-2-2
1-1-1-1

9/24/2011

9/24

CrossFit 540 North:7,8,11
540 South: 10

Foundations level 1 from 9-11.  Hope to see some newer faces there!

Tryout wod 3 at 11.30

WOD

'the 540'

50 OH lunges 45/25
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Cleans (squat) 135/95

B)35/15, 75/55, 115/75
C)25/10, 65/45, 95/65

9/23/2011

9/23

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

***Foundations 1 on Saturday at 9-11 at north!

20 Deadlifts
Run 800 M
10 Deadlifts
Run 400 M
5 Deadlifts
Parking lot run

A)255/165
B)225/145
C)185/115

then

3 total min of L sits
(break up as needed and scale as needed)

9/22/2011

9/22

Rest Day!!!!

2nd round of tryous are tonight at 5...  we would love to have any one come out and cheer us on... or judge!

Heads up, we will have a foundations level 1 on sat from 9-11 am.  Please try and make it if you have not yet.

9/21/2011

9/21

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

Warm up
Shoulder press
12 reps at 70%+

Run 800M
50 Nasties
50 Push Press
Run 400M
50 Push Press
50 Nasties
Run 800M

AAB
learn to climb the rope
and 50 DU

9/20/2011

9/20


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


5 Pullups
5 Pushups
5 Situps
5 Squats
5 Burpees
10....
15....
20....
25....

AAB

Deadlifts

1-1-1 @ 70

1-1-1 @ 75

1-1-1 @ 80

mild language

9/19/2011

9/19/2011

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

Front Squats
3-3-3 @75%
2-2 %85%
1-1-1 @?

then

13 Min AMRP
Parking lot run
15 Box Jumps
15 KB Swings

AAB
7 KB Power Snatches each arm instead of swings

A)70/55
B)55/35
C)45/25

pay note esp to the first part of vid... the teeny punch...

9/17/2011

9/17

CrossFit 540 North: 7,8,11
540 South: 10
At North only: 8 and 9 Open Gym and Tryout(if you missed Wednesday)
Foundations Level 2: 9 and 10 at North (please come if you have not attended)

4X4 2-Person Team Wod
4 rounds, 4 stations
2 minutes at each station
Thrusters 65/45
Box Jumps
Pullups
Burpees
One person working at a time. Score total reps.

6/16/2011

6/16
CrossFit 540 :5.15,6.15,7.15,8.15,11.30,4.30,6.30
540 South: 5.15,6.15,12,4.30,5.30,6.30

DT
5rds
12 deadlifts
9 HPC
6 Jerks
A)155/105
B)135/95
C)115/75

9/15/2011

9/15
CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

Front Squats
3-3-3 @75%+

3rds
20 K2E
Length of Lunges
Run 800 M
*finsish running the 800 after the lunges

AAB
Snatch pull drills w PVC

9/14/2011

Rest Day!!!!

Round 1 of the Tryout wod tonight starting at 5.

Feel free to come out and watch and support even if you are not planning on trying out yourself.  Also, if you are interested in judging please join us as well!

No Foundations tomorrow.

We will be having a level 2 Foundations on Sat morn at 9 at North.  If you have not taken the level 2, please try and come out.

Kids night out a success!!! more to come

Just wanted to thank you for entrusting your kids with us last night!  I hope they had a great time!!  Special thanks to Trisha Rojas, Coltin Doyle, Jessica Byram, and Beverly Norris for volunteering their time!!!  
 
We raised $270 for the Cobblestone Project!!  Each of you will receive a letter at the end of the year from Cobblestone informing you of your total contributions for the year so you are able to add to your other charitable contributions for tax purposes.  
 
Your children were taught fundamental Crossfit movements such as Pullups, air squats, rope climb, tire jumps, Clean and Press, Jump rope, and ring dips.  We then had a little team work out and played several games and watched a movie and ate pizza and popcorn!  We also had a little dance off which was very fun to watch
 
Beverly Norris who owns Sweetbsphotography took pictures and we are wanting to post them on her website for you to view and if you want any of the pictures she will email them to you at no cost.  Very gracious, thank you Beverly!!  IF you do not want your kids pictures posted on her website or Cobblestone's please email me.  Her website is www.sweetbsphotography.net and Cobblestones is www.cobblestoneproject.org  
 
We hope to get them posted tomorrow and will provide instructions of how to view them and to request any pictures that you want her to send you.  
 
Crossfit 540/Cobblestone Project next parents night out event will be Saturday October 2nd so make plans now to go out and have a enjoyable evening and allow us to train your kids and have some fun!  
 
Thanks again!!

9/13/2011

9/13

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

60% Deadlift warm up
3-3-3

7rds
1 min Squat cleans
1 min rest
Score total reps

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

then
2 min max situps

AAB
165/110

Tryout WODS

There are seven wods/skill tests that will take place on Wednesday 14th, Thursday 22nd, and Saturday 24th.
Here is the plan:
Row/DU
Muscle Ups (C2B/Ring Dips for Women)
Ground to Overhead Max
HSPU/T2B
Snatches, Max Reps
'CF 540'

Please note that you cannot pick and choose when you will do a certain wod.

Tryouts for Springfield!!!

Team,

We are going to have tryoutS for the HOA Comp in Springfield.

We will be doing a series of wods to test our athletes different skills and abilities.  If you are not entirely certain if you can make springfield, come tryout anyway.  We will have reserves.  Currently we are looking at sending two rx teams.

The first day oF tryouts will be THIS WEDNESDAY the 14th at 5 pm to.......

If you CANNOT make the tryouts, just let me know.  Wens is a rest day and I will do my best to work around some tricky schedules.  If we need to wod on a different day we can do that as well.

Please note you can only do a specific tryout wod ONCE.

The next tryout wod will be the following Thursday the 22nd at the same time, same place.  The Final wod will also be the workout for everyone at the gym.  It will be on Saturday the 24th.  That wod will be the '540'

Please contact me with any questions at 479-685-9493

CrossFit 540 Athlete of the Month!

Sorry for the delay!

September local celebrity is

Dax!!!

Hes been with us for quite a while, and has had some major success.  He recently went down to Dallas with us for the Life as RX comp, and rockstar'ed all day long.  A teammate dropped out last minute and Dax just stepped up and owned Dallas.

Truly a great guy and an asset to our little family.  Always willing to work with someone, humble and hits the wod with 100% every day.  EVERY DAY.

Dax thanks for making us a better gym.

9/12/2011

9/12
Crossfit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

3 rounds for time of:
3 rounds of Cindy:
5 pullups
10 pushups
15 air squats
Run 400 meters

AAB
Push Press
3-3-3-3-3
GHD's
3 sets of 20

9/11/2011

9/11

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

Diane(must have counter for arx)
21-15-9
Deadlifts
HSPU

A)225/155
B)185/135, 1 mat
C)135/95, mats

AAB
2 Min max DU
and OH Squats 2-2-2-2

9/9/2011

9/9
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,12,4.30,5.30,6.30

3 rds
21 Thrusters
21 Pullups
Run 400M

AAB
Fastest to walk 10 mats....

9/8/2011

9/8
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

Warmup
12 Shoulder Press at 75%+ done at your liesure
Burgner

20 Min AMRP
10 Power Cleans
30 DU
Run 400 M
A)135/95
B)115/75
C)95/65

AAB
Same wod
Only 3 reps at 80% Max

Then
5 15 sec L sits  Scale as needed

9/7/2011

9/7
CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 North: 5.15,6.15,12,4.30,5.30,6.30

It is not your aptitude, but your attitude, that determines your altitude.

Zig Zigler

Truer words guys.... truer words...

The Filthy 50

enjoy

9/6/2011

9/6

Rest Day!!

Foundations level 1 from 5.30 to 7.30 at North.  PLEASE PLEASE try and make it to this course if you have not already.  It is worth your time and will maximize your success with the program.

Open gym as well

Quick wod vid w spealler explaining the tricksy rope climb :)

9/5/2011

9/5
Crossfit 540:8,9,10
540 south: 9

3 rds
Body weight back squat- max reps
BW bench - max reps
Run 1 mile

A)squat: bw. Bench guys bw, girls:80% min 7 rep's
B)squat: 85% guys and gals, bench 85%, gals:60%
c)squat: 60% guys and gals, bench 60%, gals:40%

9/4/2011

9/4

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

Sets of 15-12-9-6-5-3
Power cleans
Bar Facing Burpees

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

extra credit: 50 Wall balls for time

AAB
Snatch Balance
1-1-1-1-1-1-1
If competing.....do it.

9/3/2011 31 Heroes WOD

9/3/2011
Special 31 Heroes Wod!
Saturday 8 and 9, North Only!!!!!
Please show up no later than 9am.  We will have multiple heats, RX and Scaled.
Bring friends, beverages, and plan to hang out and have fun!

"31 Heroes"
AMRAP 31 Minutes
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

8/2/2011

8/2

Rest Day

Team, remember tomorrow we are having a special event.  We are honoring 31 soldiers that gave their lives for our country.  CrossFit gym across the nation are also participating in this event.

We will only be having sessions at the North Gym and during the 8 and 9 hours.  We will begin at 8 and run heats until everyone has had a chance to wod.

It is a team wod, and it can be scaled.  Please make this a priority tomorrow morning.  I know many are ready to kick off the football season early, but put it on hold for just a few hours and come be a part of something that deserves all of our attention.

Anyone can come, and it is free.  Do the wod or come cheer and hangout.  We would love to see everyone of our members there and everyone of them bring a friend.

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

Hope to see everyone there.