1/1/2013

1/1

Both Gyms: 12 to 2pm

"The Gauntlet"

12.15

Fran

12.45

Run 800
200 DU
Run 800

1.15
2rds
50 WB
25 KB Swings
70/55, 55/35, 45/25

1.45

Grace
AAB
Amanda w opt. p. snatches

Happy New Year!!!!!!

12/31/2012

12/31

CrossFit 540: 5.15,6.15,8.15,12.30
CrossFit 540 South: 5.15,6.15,12.30

****Please note the special Holiday times today... tomorrow we will only have sessions at 12,1 at both gyms.

WOD

Front Squats
5-5-5 @ 70-80%
3-3-3@ 80-90%

then

12 Min AMRP
15 Deadlifts
15 HR Pushups w feet on 45lb plate (share a plate)
15 GS Box Jumps
A)155/105
B)125/85
C)95/65

New Years Hours

Hours for the New Year Holiday!!!

Monday
Both Gyms
5.15,6.15,12.30

Tuesday
Both Gyms
12,1

12/30/2012

12/30

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

WOD

20 Min to find
3 rep HPC Max

3rds
50 Squats
7 T2R
7 Ring Dips
15 HPC
A)135/95
B)115/75
C)95/65

AAB alt WOD
20 Min to find 3 rep Hanging Snatch

3rds
50 Squats
7 Bar MU
10 Hanging Snatches
135/95

Notice the Speakers HPS in this vid, While still able to rip the weight above her head, she makes the process more difficult for herself by having an bar path that bows out....instead of pulling back to the hips like we have worked on in drills.  The others in the vid seem to have a more efficient pull.

12/29/2012

12/29

Rest Day

12/28/2012

12/28

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

Gen WOD

70 Thrusters
every Min perform 5 Burpees
A)95/65
B)75/55, 4 burpees
C)65/45, 3 burpees
*combine A,B,C as needed w fitness level.

AAB
20 Halting Deads
5 min of Bar Cleans from top of halting deads
5 min- add 20-50lbs
5 min- add 20-50 more pounds

5 Min AMRP
Squat Clean and Jerk/Thruster
165/110

then

60 HSPU
60 Pistols
Row 2000M
*partition as needed-including row
Pistols can be scaled to any fitness level w a box.

12/27/2012

12/27

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

WOD

Back Squats
5-5-5 @70-80
3-3-3 @80-90

then

2rds
Run 400M
15 Pullups
15 Front Squat
15 T2B
15 Power Cleans
A)115/75
B)95/65
C)75/55
AAB) C2B

12/25/2012

12/25

Merry Christmas!!!!!

Hope everyone has an awesome day!

Eat Drink and be Merry!  For tomorrow.... we 50!:)

Hours tom
North: 11,12,1
South: 12,1

12/24/2012

Rest Day!!!

Tues:  closed
Wens: North:11,12,1
           South: 12,1

Thurs: Normal Hours
Fri: Normal Hours

11/23/2012

11/23

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

5rds

7 Deadlifts
30 Squats
7 HSPU

A)275/195
B)225/155, 2 matts
C)185/125, box

12/22/2012

12/22/2012

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

5rds

5rds

10 Jumping Back Squats
10 Burpees

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

AAB
EMoM
12 Min
3 Cleans

then

30 MU for time

The events...

The 540 Games!!

1)Max Box Jump

2 Max Broad Jump

3 Longest Pullup chin hold over bar

4 Most unbroken Double KB Snatches

5 Run 800 for time

6 Run 400 for time

7 Row 500 for time

8 Row 1000 for time

9 Most Unbroken MU

10 Most MU in 2 Min

11 Most DL in a min 185/135

12 Highest low number in Tabata Squats

13 Most DU in 2 Min

14 Fastest to 30 Burpees-Must touch something overhead at full

ext

15 Longest L Sit

16 Most t2r in 2 min

17 Most Strict HSPU

18 Most HSPU

19 Heaviest Weighted PU

20 Most Strict PU

21 5rds 5 KB Swings 5 burpees 55/35

22 30 G2OH for time 75/55

23 Max distance HS walk

24 Fastest sled push 100M down and back 2plates/1plate

25 Rope Climbs in 2 min

26 3rds 20 ghd’s 20 Back ext

12/21/2012

12/21

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

The 540 Games!

Come prepared to do anything... you could run, lift, pull, row, jump, climb, spin, tear, cry, whine, bleed, vomit, gag, gripe, sweat, smile,  or laugh.  Just about anythings an option.

12/20/2012

12/20

Rest Day!

12/19/2012

12/19

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

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

12/18/2012

12/18

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

Gen WOD
Run 800M
21-15-9
Power Cleans
Front Squats
then
Run 800M
A)115/75
B)95/65
C)75/55

AAB
Box Squats
5@65%
2@75%
1@85%
1@95+
1@95+
1@95+
1@95+
* inbetween every set, 2 reps at 80%+

Snatch Drill Work
15 Hi hang snatch pops - no bending forward at all
10 Slide from knees to Hi hang, pause then pop snatch
10 slide from knees wo pause
10 full snatches utilizing drills

EMOM 17 min
Even Min
3 Snatches
Odd Min
3 MU

12/17/2012

12/17/2012

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

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

**Remember, no 7.15 class until the new year

Foundations at 5.30 PM North

The 12 rounds of CrossFit

On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees

On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees

On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!!

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings.   If you choose not to, then you must perform 1 burpee in between each ring dip.  :)

Merry Christmas

12/15/2012

12/15

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

Front Squat
5@65%
2@75%
1@85%
1@95+
1@95+
1@95+
1@95+

Team WOD
6 Min AMRP
Squat Clean and Jerk/thruster
A)135/95
B)115/75
C)95/65
AAB)165/110
rest 2 Min
5 Min AMRP
10 T2B
10 Burpees
Rest 1 Min
4 Min AMRP
Strict Pullups/Rope Climbs 3:1

Score all three wods separately

12/14/2012

12/14

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

WOD

20 min to find Jerk Max

then

40 Pullups
40 Nasties
40 1 arm KB Swings
Run 400M
20 Pullups
20 Nasties
20 1 arm KB Swings(get bell past head level)
Run 200M
A)55/35
B)45/25
C)35/20
AAB) KB Snatches

12/13/2012

12/13

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

Foundations at 5.30 PM North

EMoM 10min
3 Deadlifts
10 GS Box Jumps
A)255/165
B)215/135
C)165/115
AAB)335/225,30/24

then

75 WB
75 DU 150 singles
75 WB

12/11/2012

12/11

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

Foundations at 5.30 PM North

Back Squats
4@70%
2@80%
1@90%
1@95+
1@95+
1@95+
1@95+

7 Min AMRP
5 Squat Cleans
10 Pushups
A)135/95
B)115/75
C)95/65
AAB)165/115 , 5 HSPU instead of pushups

12/10/2012

12/10

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

Foundations at 5.30pm North

this is what we're all working for guys...sigh....some day.

WOD
3rds
30 Bear Hugger Squats (holding a plate tight to chest 45/25)
10 Bar Facing Burpees
15 Push Press
A)115/75
B)95/65
C)75/55

rest 2 Min

repeat

AAB extra
5rds
Max weighted Pullups in a min at 70% max
rest as needed

if max is unknown... find it.  (and come more often:)

12/9/12

CF 540 North: 8,12,1,2

CF 540 South: 11,12

Run 800m

4 Rounds

4 Power Cleans

8 Box Jumps

12 Pull Ups

Repeat

AAB) 165/105: 30in/24in Box Jump, A) 135/95, B) 115/75, C)95/65

12/7/2012

12/7

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

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

WOD

Box Squats

5-5-5 @70-80

3-3-3 @ 80-90

then

5rds

50 DU (100 Singles)

10 Jerks

A)135/*95

B)115/75

C)95/65

AAB)185/120, rest a minute between rounds

12/6/2012

12/6

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

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

Foundations at 5.30 PM north

For those struggling with the OH squat today, notice the outside heal raising up.  This goes hand in hand with the knees tracking inward (closer together) which in turn tends to cause the athlete to lean further forward or even lose the desired lumbar curve... which puts too much demand on the shoulders.

Warmup All

Step by step Power Cleans

Follow the trainer

Min of 20 reps

WOD 1

EMOM 10 min

5 Power Cleans

5 Burpees

A) 155/105

B)125/85

C)95/65

AAB)185/120

*try to duplicate movements in Warmup

WOD 2

Tabata

Alt the following

Pullups

Situps

SDHP 75/55

Grasshoppers

12/5/2012

12/5

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

WOD 1(Gen) 15 min

Run 1 Mile

WOD 1 (AAB) 15 min
Find max OH Squat

WOD 2 All

15 Min AMRP
8 Ring Dips
10 Box Jumps
12 FS/OH  Lunges
A)95/65
B)75/55
C)65/45
AAB) OH

12/3/2012

12/3

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

Foundations at 5.30 pm North

Butt up in the air, and not sagging down:) Perfecto!

WOD

20 Min AMRP
5 Pullups
10 KB Swings
15 WB
A)55/35
B)45/25
C)35/20
AAB)C2B

AAB Two a day
Snatch drills
and Snatch max

12/2/2012

12/2

CrossFit 540: 8,12,1,2
CrossFit 540 South :11,12

Front Squats
5-5-5 @70-80%
3-3-3 @80-90%

5rds
10 Squatting Box Jumps
Run 200M
*squat, bf your jump......shady

12/1/2012

12/1

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

Team Wod

Each team member must first both perform the following
7 G2OH
14 Power Cleans
21 Deadlifts
*1 person at a time
then
Run 800M
and share the following
50 Pullups
100 Nasties
200 DU
A)155/105
B)125/85
C)95/55
AAB)185/120, C2B

11/30/2012

11/30

Rest Day!!!

11/29/2012

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

Foundations at 5.30 PM North

to be a cf'er in a world full of globo gym'ers

WOD 1 (last done on 10/25/11)
5rds
50 DU
Run 200M

WOD 2
50 Pushups (AAB:30 HSPU)
Run 400M
50 WB's wo squat
Run 400M
50 Situps
Run 400M

11/28/2012

11/28

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

Back Squats
7@50%
5-5-5@60-70
3-3-3@70-80

then, last done on 12/20

10 Front Squats
1 Rope Climb/5 Pullups
9 Front Squats
1 Rope Climb/5 Pullups
8
1
......
1 Front Squat
1 Rope Climb/5Pullups
A)135/95
B)115/75
C)95/65
AAB Rope Climbs

11/27/2012

11/27

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

Foundations at 5.30 PM North

540 Wrist wraps for sale at cost...$25.  We even have a few that arnt upside down.

Gen WOD

the Filthy 50

AAB
8 min to find Hanging Snatch max (any style)
10 EMoM 3 Snatches at 85-95%

then

Games Chipper
10 OH Squats at 155/105
10 Box Overs
10 Thrusters 135/95 w fat gripz
10 P Cleans 205/125
10 T2B
10 Burpee MU
Repeat backward wo MU

11/26/2012

11/26

Rest Day!

Foundations at5.30 pm North

11/25/2012

CrossFit 540: 8,12,1,2

Crossfit 540 South: 11,12

Gen Wod

50 Squats

15 Deads

50 Squats

15 Deads

rest 1 min

3rds

15 Ring Pushups

10 Ring Rows

rest 1 min

100 DU

Run 400M

A)225/155

B)195/135

C)155/115

AAB

25 Min to find max Clean from timer start

then

15 Min to find max weighted pullup and perfrom min of 5 reps at 95% that max

then 

Diane

11/24/2012

11/24

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

Team Wod

8rds
200 M Relay Runs
then,
125 Ring Dips (50 MU-Any kind)
100 HPC
50 Box Jump Burpees
*partition as needed
then
8rds
200 M Relay Runs
A)135/95
B)115/75
C)95/65
AAB)MU-155/110

11/23/2012

11/23

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

Back Squats
5@ 50%
3@65%
2 @75
1 @85
1 @95+
1
1
1
1

Gen WOD
3rds
10 Front Squats
10 Pullups
10 Bar Facing Burpees
Run 400M
Repeat  3rds
A)135/95
B)115/75
C)95/65

AAB
3rds
7 OH Squats
7 C2B Pullups
7 BFB
135/95

rest, then

Death by 17 Calories
EMOM row 17 calories until unable

11/21/2012

11/21

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

WOD

the seven

7rds
7 HSPU
7 Thrusters
7 K2E
7 Deads
7 Burpees
7 KB Swings
7 Pullups
A)135/95, 245/165, 70/55
B)115/75, 205/135, 55/35
C)95/65, 155/95, 35/25

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

11/20/2012

11/20

Rest Day!!

Foundations at 5.30 pm North

Holiday hours

Tues:  Rest Day
Wens: Normal Hours
Thurs: Closed
Fri: 8,9,10 at both gyms
Sat: Normal Hours
Sun Normal Hours

11/19/2012

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

Foundations at 5.30 PM North - squats

WOD

12rds
10 KB Swings
10 Jumps
10 Burpees
rest 1 Min

a)55/35
b)45/25
c)35/20

AAB
1 Min Max DU
rest 2
1 Min Max DU

20 Snatch pulls at 70%+
"practice doesnt make perfect....'perfect' practice makes perfect"


10 MU any kind
3 Rope Climbs
50 GHD's
3 Rope Climbs
Row 50 Calories
3 Rope Climbs

11/18/2012

11/18

CrossFit 540 : 8,12,1,2
CrossFit 540 South: 11,12

Front Squats
5@60%
3@70
2@80
1@95%+
1
1
1
1

then

8 Min AMRP
15 Jumping Back Squats
30 DU
A)95/65
B)75/55
C)65/45

11/17/2012

11/17

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

WOD

Team Wod
One person works, one rests
4rds
200m Run
then
80 Wall Balls
then
80 Pullups
then
40 C and J
then
4rds
200M Run
A)155/105
B)125/85
C)95/55
AAB)185/115

AAB after
1 back squat at 95%+

11/16/2012

11/16

Rest Day!!!

11/15/2012

11/15

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

Foundations at 5.30 PM North

WOD

Elizebeth
Gen wod (Games Style)
21-15-9
Power Cleans
Ring Dips
A)135/95
B)115/75
C)95/65

optional after
3rds
Run 400
rest 1 Min
95% capacity

AAB
Elizebeth (classic)
21-15-9
Cleans
Ring Dips
135/95

Skill work after(choose or all)
One Squat at 95% max(warm up to get there)
Parallette HSPU
2 min of pistols

11/14/2012

11/14

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

WOD

Run 400M
21 S2OH
21 Pullups
Run 400
15 S2OH
15 Pullups
Run 400
9 S2OH
9 Pullups
Buy out
2 Min of Wall Sits

AAB Alternate
5-5-5 Shoulder Press
3-3-3 Push Press
1-1-1-1 Jerk (Jerks must begin in a Front Squat (clean) rack position - then repositioned - before jerk

4rds
10 Twoofers
10 C2B Pullups

on a side note....

This was a letter that Brad P sent over to me and I thought that I would share...(without his permission....sorry!)  What is listed below is why I love seeing you all every day.  It makes what I do exciting and rewarding...  And by the way, I prompted this with Brad by asking him what his numbers have jumped to since I knew that his gains had been phenomenal.  He is def NOT a self promoter.

Trevor,

In light of this past weekend’s events, I thought it would be good to finish this letter and send it to you.  First, participating in HOA 4 was incredible.  I appreciate more than trophies and podium finishes the resilience and courage that every one of the 540 athletes showed during each workout.  The fight, the pain, and the triumph is what attracted me to Crossfit.   Community is what we have, and wouldn’t exist without the attitudes and mentality each one of the athlete’s possess.  The passion and mental toughness from the individuals in our box continues to inspire me to be better both in life and in crossfit.

I wanted to share a couple of accomplishments, mentally, physically and in crossfit, I have achieved.  I am ordinarily not a self-promoter but believe this is just as much an accomplishment for you, the 540 coaches, and everyone in the 540 family.  When I began crossfit, March, 2012, I was a heavy smoker, weighed 190 lbs., ate fast food at least 4 times a week, and for the most part did not enjoy living in Arkansas.  I joined 540 to change my life, and the results for me are nearly indescribable.  In 8 months, I now weigh 176 lbs., eat a very healthy paleo diet (still working on getting it perfect), I HAVE QUIT SMOKING, and I feel genuinely excited about the community I live in.  Crossfit possess some of the most wonderful and inspiring people I have ever met, and I am happy I have been given a chance to be a part of it.

A couple of training accomplishments are good to use and compare as you will see below.  This is a testament to the hard work you put in to making sure all of us are reaching our potential.  I don’t plan on slowing down, or leveling off.  I strive for new PR’s every day, and I know with your coaching and prescribed regiment, it will get me to reach new levels of fitness and success that I never thought possible.

March 2012	November 2012
Fastest Mile Time:  9:48	Fastest Mile Time:  6:35
Deadlift Max: 275 lbs.	Deadlift Max: 405 lbs. 3 rep Deadlift Max: 385 lbs.
Split Snatch Max: 115 lbs.	Split Snatch Max: 185 lbs.
Power Clean Max: 155 lbs.	Power Clean Max: 245 lbs. 2 rep Power Clean Max: 225 lbs.
Box Squat Max: 215 lbs.	Box Squat Max: 315 lbs.
Back Squat Max: 225 lbs.	Back Squat Max: 320 lbs.
Jerk Max: 135 lbs.	Jerk Max: 225 lbs.
Front Squat Max:  155 lbs.	Front Squat Max: 255 lbs. 2 rep Front Squat Max: 235 lbs.
Hanging Power Clean Max: 165 lbs.	Hanging Power Clean Max: 235 lbs. 2 rep Hanging Power Clean Max: 205 lbs. 3 rep Hanging Power Clean Max: 185 lbs.
Thruster?	Thruster Max: 205 lbs.
Overhead Squat: 115 lbs.	Overhead Squat: 185 lbs.

Not sure how to see gymnastics comparisons, but I can say since day one, I could not do a toes to bar, HSPU, or climb a rope.  I could not do a ring or bar muscle up, and anyone who saw me do the thruster and frog jump WOD in the summer of 2011 can testify to how awful my endurance was.  I’m sure you can remember back a couple months ago that it was impossible for me to do a double under, but I am getting better every day.  I now can string 35 pull ups together, 7 unbroken ring MU’s, and climbed a rope multiple times in front of 500 people Saturday night.  I have maxed 22 HSPU’s unbroken and are proficient at toes to bar.  These are a few accomplishments in the box for me.  Crossfit has changed my life, physically and mentally.  Some days I leave disappointed and discouraged, wishing I was better.  However, it is good to take a step back and see how far you have come, and the people that have pushed you to get there.  I have great confidence that you, and the 540 family will continue to help push me to get these max’s and challenges even higher.  Thank you, sincerely, for helping me be a better person.

Bradford