11/1/2011

11/1

Rest Day!!!

10/31/2011

10/31

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

Southies....you may have some make up work....I know the weekends are for fun, but sometimes, you have to take your medicine.

From Ground to OH
1-1-1-1-1

then

FGB Style 2 rds
Wall Climbs
Grasshoppers
Nasties
Up Downs
1 Min break

10/30/2011

10/30

Crossfit 540:8,12,1,2

540 South:8,12

*special comp wod at 2 for competitors at north

'Pass the Wall Ball'

two person teams

one person may work at a time

person holding wall ball can not move

if wall ball is dropped, 10 burpees for both members immediatly

5rds
50 BJ
50 Push Press
50 Pullups
Parking lot run  -both people must run but...
*remember.... person with wb cannot move.... as in take steps

10/29/2011

10/29

CrossFit 540:7,8,9
540 South:8,9

5rds
7 Cleans
14 KB Swings
A)155/105
B)135/85
C)95/65

Then

50 Back Extension
800M run
*relay as needed

10/28/2011

10/28

Rest Day!!!


Team Special Hours tomorrow!  bc of the game.

7,8,9

at North

8,9 at South.

10/27/2011

10/27

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

JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005


21-15-9
HSPU
Ring Dips
Pushups *Games style for competitors

Two a Day

15 Min AMRP

Row 300 M
50 DU
1 Rope Climb

10/26/2011

10/26/2011

Springfield Teams  Special Team wod on Sat at 9.15am

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

2 rds
50 Air Squats
Run 400 M

Score time and rest 3 Min

3rds
10 Front Squats
Parking lot run

score total time from beginning

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

AAB
175/115

Two A Days
4rds
20 GHD's
10 C2B Strict Pullups
10 Strict HSPU
10 Games Box Jumps 30/24

10/25/2011

10/25

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

NOTE!!! New time for south is at 11.30

3rds
12 Deads
9 HPC
6 Jerks
12 Deads
9 HPC
6 Jerks
Run 800

A)155/105
B)135/85
C)105/70

Two a Days
15 Min AMRP
10 Games Pushups
Parking lot run
* all w 100/50 lb sandbag  -ladies may go to knees if needed

10/24/2011

10/24

Rest Day!!!!!

and

Foundations 1!!!

5.30-7.30 at SOUTH.  Please come if you are new to the program!  Its free.

10/23/2011

10/23

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

5 rds
Parking lot run w wall ball
10 pullups
15 KB Swings 55/35

or

AAB
1-1-1-1
Muscle Snatch
3-3-3-3
Power Snatch
5-5-5-5
Snatch

10/22/2011

10/22

HEADS UP!!!!!! CHECK THE TIMES

CrossFit 540: 7,8,9,10  NO 11 DUE TO GAME
540 South: !!!!9!!!!  New weekend times to come next week.  Let trainer know requests

Two person teams

Decide how long it will take both members to split one mile between them.  Set the time on paper.
One person runs 800, other waits
switch
check time when second person rolls in from 800
Compare guessed mile time to actual mile time.
Every second off, both team members must do 2 Burpees
(NO WATCHES ALLOWED)  (OTHER TEAM MEMBER MAY NOT LEAVE GYM)
then,
3rds
50 Games Style Box Jumps Done any order
50 G2OH 95/65 done in any order
50 Twoofers done in any order
then,
repeat run sequence....with burpee penalty

hmmmmmm......?????

1/21/2011

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

*Remember team, next Sat will be the charity driven 'Parents/Kids' night out.  From 6-10.  Drop the kids off for fun, food, and a movie, and give what you can.

15 OH/Front Squats @80%+
15 Shoulder Press @80%+

then

10 rds of Cindy (Last Done on 1-14)

5 pullups
10 Pushups
15 Squats

Two a Days
3rds
10 OH Squats 135/95
50 DU

10/20/2011

10/20

Rest Day

Foundations level 2 ONLY tonight.   5.30 to 6.30 at North.

News!!!!

Guys we will have a Level 1 AND a Level 2 Foundations class on Thursday.  If you have not hit up the L1... please please PLEASE try to make it.  If you have done the L1, then try and hit up L2.  This is a free service designed to do nothing more than help you be more successful with the program

Starting on Friday, we will change the 12 back to 11.30 at South.  Just a heads up.

10/19/2011

10/19

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

This is an excellent vid from a level 1 on basic nutrition.  No details, just how it works.  Check for the pyramid.  Very good stuff.

Sets of
5-10-20-40-20-10-5
Box Jumps 24/20
Wall Balls
DU

AAB
L sits 2 min total

Two-a-Days
Run 800 M
Row 800M

Pistol Practice

9/18/2011

9/18

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

Power Clean (Find max)
1-1-1-1-1-1

then

7 Min AMRP
10 Ring Dips
10 Shoulder to OH 155/105


Two-a-day
Back Squat or Front Squat
2-2-2-2-2-2
@80%+

Two a Days

Team,

We will be having OPTIONAL two a day wods until the comp.

In Springfield we will be performing multiple wods in three days, so we want to help you prep your body for the beat down.  Again, these are OPTIONAL.  We will still score them and post to FB as per the reg wods.

As is always our goal at CrossFit 540.  This is supposed to be fun.  We want the gym and training to enrich your lives.  Not be a burden.  At the end of the day, its just a workout.  Have fun and do what you can.

10/17/2011

10/17

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

We had a GREAT time for our fun run on Sat.  Everyone did awesome.  Thanks to Dan S for the hard work and everyone who came out for making it so much fun.

Five rounds for time of:
Run Parking Lot
20 Pull-ups
Run Parking Lot
20 Push-ups
Run Parking Lot
20 Sit-ups
Run Parking Lot
20 Squats


40 Min Cuttoff


Two-a-day wod
21-15-9
OH Squats
KB Swings

5/15/2011

5K +or- Fun Run

Meet at 'Sideways' on Dickson Street at 11 am.  (next to Wasabi and Farrels)  Bring $$ if you would like to drink.   WOD will start soon after.  In order to RX, one beer must be drank at end of  3,2,1...GO!, and then  run the selected route.

Hang out and enjoy after.

Hope to see everyone there!!!!

FB me with questions

5k tomorrow

We will be having a ' get together and hang out 5k' on Saturday.

We will meet at 11 at Sideways bar on Dickson street.  There will be the option of drinking a beer before the run.  Key word OPTION.  The run ends back at sideways where we can all hang out for a bit.  We will also have prizes for the fastest guy and gal runner.

This is intended to be for fun and for us to be able to get to know all the newer faces at both gyms.  Shoot me any questions you may have on FB.  Hope everyone is able to make it.

- We will not have regular sessions on Sat.

10/14/2011

10/14

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

Wod

3rds

75 DU (75 Singles)

Run 400 M

12 Min Cutoff

-next two wods can be done in any order

Tabata Style
GHD Situps (option reg situps)
Back Ext

Back Squats
5-5-5-5

10/13/2011

10/13

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

Fight Gone Bad

3 rds
1 min Wall Balls
1 min SDHP 75/55
1 min Box Jump 20in
1 min Push Press 75/55
1 min Rowing (calories)
1 min Rest
*Score total reps and calories burned

always a fun video to get pumped

9/12/2011

Rest Day!!!

Foundations level 1 from 5.00-7 at North Gym

Please come if you have not been!!!!!!!

News!!!!

Tonight

Holland will be doing measurements from 5.30-6.30  Show up early.  If you show past 6.15.... well, there's always next time:)

Saturday!!

Special 5K
We will be meeting at 11am on Sat at Sideways on Dickson for a Fun Run.  The goal will be to drink a beer, run and then have one when your return.  Of course the drinking will be optional.

This will be a great chance to meet up with our North/South cousins as both gyms have grown so much recently.  Should be a good time and hope to see everyone there!!!!!

10/11/2011

10/11

Warmup 20 Minutes

OH / Front Squat
3-3
2-2
1-1

WOD
3rds
Run 800M
15 G2OH

A)BW
B)75%
C)55%

AAB
30 Strict Pullups
30 Strict HSPU

10/10/2011

10/10/2011

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

Thought of the Day

When you come to the gym today, are you coming to workout or to train?  Working out tends to land on the side of 'just showing up' and 'spinning your wheels'  Training on the other hand, is a focused, conscious effort to make your self better at a certain action or group of movements.  It also gets the results.

7 Min AMRP

3 Thrusters

3 C2B Pullups

6

6

9

9...

until time has run out

Recover

3rds

Run 400M

15 Burpees

10 Upsy Daisys

or 

AAB

50 Halting deads

50 Halting Deads to Full ext  slowly to quickly

20 Snatch Balance

30 Full Snatches or Cleans

above to be done w pvc or bar... no heavier

30 High Jerk Drops (PVC only)

10/9/2011

10/9 Sessions at:
CrossFit 540:8,12,1,2
540 South: 12

Back Squats
3-3-3-3

8 min AMRP
10 Deadlifts 135/95
10 Box Jumps
10 Flytraps

10/8/2011

Rest Day

Mobility Clinic

9.30-11.30

-Cost is free!!!  Come make yourself a better and healthier athlete by learning how to care and prep your body for out wods!

12-1

CF specialized yoga
price is $10

10/7/2011

10/7

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

The 540 Games!!!!!!!!!

*reminder

Sat at North

9.30-11.30  Mobility clinic  (free)

12-1  CF focused Hot Yoga  ($10)

10/6/2011

10/6

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

1 Min max reps strict pullups

1 Min max reps HSPU

1 Min max reps Jump Tap Squats

1 Min max reps Nasties

Rest 2 Min

Repeat

Then Run mile for time

mass exodus

News News News

Our teams are set for the HOA II Challenge.

Team 1
Joe J  Tricia
Trevor  Holland
Buck  Christina

Team 2
Ben S  Sam
Dax   Amy C
Colton  Sarah E

Team 3
West  Kelly J
Mike L  Jessica
Michael C  Keli Theis

Hold us accountable as we prepare!!!

Remember on Oct 29th we will have another Parents/Kids night out from 6-10.  Drop your kiddos off and then go out and have some fun.  All proceeds go to the Cobblestone Project.    

This Saturday, Alonzo will be doing a Mobility Clinic from 9.30-11.30.  Great chance to learn about how to better take care of your body.  No cost.      At North

Next Saturday we will be doing a special 5k Wod.  There will only be one session offered for both gyms..... and it wont be at either gym....more info to come.

10/5/2011

10/5

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

After a short warm up

Wod 1
5 rds
35 DU
Parking lot run

Recover

Wod 2
15 Min amrp
*score as many points as possible
Deadlift 1pt
Power Clean 3pt
Shoulder to OH 3pt
Clean 5pt
Thruster 7pt
Snatch 18pt

A)155/110
B)135/95
C)95/65

Moves can be combined....
Deadlift cannot be combined w anything else
Thruster cannot be combined with Clean...but it can with a 'Power Clean'

10/4/2011

10/4

Rest Day

Foundations level 2 at 5.30 tonight!

Please try and make it to helpful class even if  you have not been to the level 1.  This will help you learn so many of the more complicated moves that we do on a daily basis.

5.30-7.30 at the north location.

10/3/2011

10/3

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

***HEADS UP TEAM, ALONZO WILL BE HOSTING A MOBILITY CERT NEXT SAT FROM 9.30 TO 11.30.  THERE IS NOT COST.  GREAT CHANCE TO LEARN HOW YOUR FLEXIBILITY IS AFFECTING YOUR WODS, AND HOW TO IMPROVE IT***

AAB Warmup (15 min)
OH Squat
2-2-2 @80%+

WOD
1/2 the Filthy 50
Run 800 M
1/2 the Filthy 50

AAB
10 MU
or
20 Strict PU
and
20 HSPU (strict)

10/2/2011

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


Last done on 5-11


10 rds
7 Power Clean and Jerk
Rest 30 sec

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


AAB
30 seconds of l sits
40 feet of hs walks