12/1/2011

12/1

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

10 Rds
10 Pullups
10 Pushups
10 Nasties
10 T2R
10 Squats
10 Situps

Most famous pinup girl of all time AND crossfit'er??  Coincidence????

11/30/2011

11/30

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

Clean and Jerk
1-1-1-1-1-1
try and increase weight every rep....failing multiple times is a good thing

then

15 Min AMRP
5 deads
5 Power Cleans
5 Jerks
5 Back Squats
A)155/105
B)135/90
C)95/65

AAB: add in 5 OH Squats as well

11/29/2011

11/29

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

HOMEWORK!

Hey guys, I just want point out how helpful I think the homework has been for the few that have been doing it.  I have really seen great improvement in a short time in those athletes.  That being said, I know the PVC portion of the homework is to "silly, easy, light..etc...".....but its important.  A lot of us, including myself, think that we are doing something right, when in fact we are not.  Starting with a light weight, lots of repetitions, and FILMING yourself do these reps is paramount.  So even if you are 'past' the level of doing it with the PVC, whats the harm in filming yourself and bringing to me or another trainer to pass you off to the 45lb bar?  Trust me, its only going to help.  If you go to a CF oly cert, you are going to get more of the same.... reps w very light weight.  And then they recommend more practice w light weight.

The open is right around the corner.....will you be prepared?

540 Post Holiday tradition!

The Filthy 50!
(cue menacing organ music)

hydrate up and lets get some pr's

A few of our runners in the 5kGB.   Sorry Jeff V!  We couldnt find you!

11/28/2011

11/28

Rest Day!


you know what tomorrow is

11/27/2011

11/27

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

you may wanna come prepped to run...

So a few of us braved the rain and headed to CF Springfield for the 2nd 5K gone bad.  Lots of fun.  And we brought home some hardware!  Or at least Jess B did!

Jessica B  3rd overall 1st in age group
Jereme  3 in age group, 8th overall
Bud  1st in age group
Trevor 9th overall
Jeff V  11th overall

Way to Go!  Once again, we are sooo proud of the hard work you guys do!

11/26/2011

11/26

CrossFit 540:7,8,9,11

540 South: 8,12

Open Gym from 10-11 at North

2 man teams

7 Min AMRP

While one person holds a squat, the other person

performs 5 Thrusters

bear crawls 24 feet (4 mats long ways, 6 mats short ways)

5 Pullups

Bear Crawls back

-switch places

***rest only when BOTH members are not moving

then,

rest 2 minutes

7 min amrp

one person holds a plank

Other person performs 5 SDHP

lunge 24 feet (4 mats long ways, 6 mats short ways)

5  Burpee Pullups

lunge back

-switch places

score total rounds

A)95/65

B)75/55

C)65/45

***dropped weight of any kind is immediate 5 burpee penalty

11/25/2011

11/25

Crossfit 540:9,10,11
540 South: 11

21-15-9-15-21
KB Swings 55/35
Box Jumps
Hand Release Push ups

AAB WOD
15-12-9
Deadlift 315/225 scale as needed
45lb plate HSPU
30/24 in Box Jumps

after wod AAB
Snatch Balance
1-1-1-1-1-1

11/24/2011

Happy Thanksgiving!!!

Rest Day!

Hours on Fri
N:9,10,11
S:11

11/23/2011

11/23

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

Team, After someone pointed it out, I realized the 12 oclock times on Friday are probably not going to be very popular because the big game is at 1.30....so.....

Friday:  North-9,10,11
             South-11

Sorry for the change of plans!!!

"Staying in shape with CrossFit gives me the confidence to get behind the wheel of a 3000 horsepower Promod race car. Also with no additional training this forty year old CrossFitter ran an eighteen minute cross country 5K this last weekend."
- Joad Donnelly

WOD
'Vacation Prep' (Calorie Earner)
For ten minutes on the minute
Wall Balls  A)17 B)15 C)12
*for every wall ball not completed in the minute time frame, 1 burpee will be done after the 10 minutes is up
 then, Once the 10 min of WB is done, (and needed burpees are completed)
20 Shoulder to OH @ A)BW B)80% C)55%
then rest 3 minutes
Run 2 Miles

Reminder and heads up

Holiday hours this week

Holiday Hours
Thursday : Closed
Friday : N-10,11,12  S-12
Sat and Sun : Regular hours


5KGB!!


If you want to roll together I will be leaving from North at 5.45 ish  if you show after 6am then you have to drive faster to catch up.


Not too late to sign up!!!! Cmon team lets show up!

11/22/2011

11/22

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

Front Squat
3-3-3-3 80%+
AAB
Front Squat
3-3-3
Clean
3-3  (try and perform sets without letting go of bar.... or for only extremely brief periods)

Then after,
5rds
10 Med Ball Situps
10 Ring Pushups (body must pass through top of ring only)
10 Pullups
10 Cleans  AAB 10 Snatches 95/65
AAB Twist : if any set of 10 is not done unbroken, 2 burpees must be performed

11/21/2011

11/21

Rest Day!!!!

TYPO!!!!

THERE WILL ALSO BE A 2PM CLASS TODAY AT SOUTH.  As well as the originally posted 12.

11/20/2011

11/20

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

Holiday Hours
Thursday : Closed
Friday : N-10,11,12  S-12
Sat and Sun : Regular hours

WOD
12 Min AMRP
5 Deads  A)255/165 B)205/135 C)175/105  AAB)315/225
15 Ring Dips
Parking Lot Run

Optional Wod
Tabata
Squats
Situps

AAB Muscle Practice

11/19/2011

11/19

CrossFit 540:7,8,9,11
540 South:8,12

Please note new times for South, and OPEN GYM for north from 10-11

Team Wod

Ladder Style

Two or Three person teams
one person works at a time
split work as needed
Full Clean can be counted as Power Clean and Front squat

Box Jump
Power Clean
10 DU (10 Singles) goes up by 5
Front Squat

when done and rested,

by increasing reps by 1, every rd, have team complete as many reps possible in 7 Minutes for teams of 2, 11 minutes for teams of 3, performing thrusters.  Only one athlete at a time may work at a time.


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

AAB: Power Snatch and OH squat

11/18/2011

11/18

CrossFit 540:5.15,6.15,7.18,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

***Team, to those doing homework....video yourselves!!!!!!  otherwise you will have no idea if you are even close to correct or what you are doing incorrectly.

***Looks like a good number of us will be going to Springfield for the 5KGB the Sat after Thanksgiving.  We will have a group caravan from gym if interested.

Back Squat
5-5 @ 80%
3-3-3@ 85%+

then

12 Min AMRP
15 Wall Balls
5 Burpee Pullups (option, 5 Burpees, 5 Pullups)
10 K2E

HOMEWORK!!!!

5K Gone Bad

Team, Last year a few of us made the trip up to CF springfield for an event called 5K Gone Bad.

It was a good time and although we are giving you late notice, we wanted to know if anyone would want to go out again and represent our little box.  Last year we did great, and this year we will only do better.

If your down... let a trainer know.  

11/16/2011

11/16

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

WOD

Relay as needed
25 GHD Situps  (option 30 situps)
25 Back Extension
Run 400 M
Rest 2 Min
15 Power Cleans  (A:135/95,B:115/75 C:95/65  AAB:225/125
1 Min Wall Sits
Rest 2 min
Run 400 M
21 Thrusters  (A:95/65 B:75/55 C:65/45
21 Pullups

11/15/2011

11/15

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

Push Press
3-3
2-2-2
1-1-1
Jerk
At Max Push press weight =+
1-1-1

then

8 Min AMRP
30 OH Lunges  (just kidding)
........
8 Min AMRP
10 KB Pushups (each arm is one)
10 Toes 2 Rings
30 DU

T2R option: T2B, 15 situps
DU: 3:1 singles

We only get class at our wods

11/14/2011

11/14

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

WOD
Run 800m
21 Nasties
21 KB Swings
21 Nasties
21 KB Swings
15 Nasties
15 KB Swings
15 Nasties
15 KB Swings
9 Nasties
9 KB Swings
9 Nasties
9 KB Swings
Run 800 M

AAB
30 Strict Pullups

11/12/2011

11/12

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

Team, Notice we are adding a 9am session back to Sat morning.  There will be a 10-11 open gym at North.

***Team there will be a Foundations from 2.30-4.30 at South on Sunday.  Please let a trainer know if you will be able to attend.

Team WOD
2 person teams, one person works, one rests



7 min AMRP
6 Thrusters 95/65  AAB 135/95
10 Box Jumps
12 Situps

Rest 3 Min

7 Min AMRP
8 GHD Situps  or 16 Situps
10 HPC 95/65  AAB 135/95
12 Server Squats 25/10

Rest 3 Min

7 min AMRP
4 Wall Climbs
8 Deadlifts 185/135  AAB 6 reps 285/205
25 DU  AAB 45 DU

11/11/2011

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

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, 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


Blake
4rds
100ft OH Lunge 45/25
30 Box Jump
20 Wallballs
10 HSPU 

11/10/2011

11/10

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

8rds
Run 400 M
Rest 1 Min exactly

Score total time

AAB
Snatch
5 reps unbroken
3 reps unbroken
1
1

The forward lean will make the OH Squat/snatch unachievable at higher weights

11/9/2011

Rest Day!!

Foundations 1  from 5.30 to 7.30 tonight at the North location.

11/8/2011

11/8

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

Team, there will be a foundations level 1 on wens at 5.30 at south.  Please make it if you can.

The widowmaker

Sets of 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Front Squats
Pullups
SDHP
Situps

A)115/75
B)95/65
C)65/45

notice the complete lack of shame in collapsing almost ON spectators

11/7/2011

11/7

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

Last Done on 6/16/2011  kinda

3rds
1 Shoulder Pres
5 Push Press
7 Jerks
All reps to be done at same weight.  For set to count, all reps must be done without racking bar

Score weight lifted for all 13 reps

WOD 2 (team wod from this weekend that our team rocked)

2(at least), 2 min rds to do max reps of
1) Bench Press 185/100                     Buck-29 Ben-27 Mike L-33
2) Rope Climbs                                 Trevor-9  Colton-10  Amanda-3.5
3) Muscle up to max ring dips           Joe J-36  Dax-25  West-26
4) T2B                                              Holland-51  Jessica-25  Keli-24
5) Pistol squats                                  Christina-62  Sarah E-61  Kelly J-52
6) DU                                                Amy C-175  Sam-122  Mike C-172

11-6-2011

11-6-2011

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

*Southies, please check times offered.  We are trying to find more times that WORK for you guys on the weekend.  Last week wasnt to great so we will try these.  As always, tell a trainer if you have requests

Last Done in May of 2010

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

11/4/2011

11/4

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

WOD 1
Option 1
Annie
Sets of 50-40-30-20-10
DU and Situps

Option 2
3rds
10 Deads
50 DU
A)275/185
B)245/155
C)185/135

Choose between option 1 or 2.  15 Min Cuttoff

recover, then

WOD 2
Sets of 20 and 10
Pullups
Pushups
Squats
Burpees

11/3/2011

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

Jack

20 Min AMRP

10 Push Press
10 KB swings
10 Box Jumps

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

Athlete of the Month!!!

Matt Crouch!

Matt has been with us pretty much since the start of the south gym and is there almost every dang day.  He did cf on his OWN at his house before he started with us so you know that he is hardcore.  A super nice guy and hardworking to boot.  (maybe the largest lats i have ever seen as well)  Make sure you say hello to 540's Athlete of the month.

11/2/2011

11/2

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

4rds

Run 800 M
rest as needed
score all four rds

better yet... welcome to a non cf gym