2/1/2012

2/1

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

LAST DAY TO SIGN UP TEAMS OR SIGN UP SINGLES TO BE ADDED TO TEAMS.
There will be no regular sessions on Sat.  Only teams will work out.  Remember, there will be a scaled division with very doable movements.

****Not wanting to compete???? We need volunteers to help out with basic setting up and tearing down of wods to set up for next.  All help will be appreciated and will come with a free Box Off T Shirt.
Please text, Facebook, email or tell myself or any of the trainers if you are willing to help make this event as good as it possibly can be!

WOD
3rds
10 Clean and Press/Jerk
Run 400 M

AAB
Jerk 1-1-1-1-1-1

1/31/2012

1/31

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

Foundations/Beginner class at 5.30 North

Warmup
20 min to work on Clean or Snatch
Challenge weight as comfort in movement comes... not before.

WOD
10rds
10 Pullups
10 Wallballs

1/30/2012

1/30
Rest Day!!
Foundation/Beginner class from 5.30 to 6.30 at North Gym.  Free to all.  Required for all new members

Box Off!
Team, although we are keeping the wods under wraps until the day of, Daniel and I have decided to release the movements in the wods so that everyone can begin to strategize.  Remember, the ONLY thing that EVERYONE will need to do is be able to run.  For the rx division, it would be helpful to be able to do pullups and move 95/65 lbs, but not required.
As long as someone on team is able to do the following, your team will be able to complete the wods.
Rope Climbs (there will be a strict pullup option)
HSPU (there will be a pushup option)
Move 95/65 lbs
Run
Pullups
T2R
DU
KB Swings
Wall Balls
Box jumps
Burpees

1/29/2012

1/29/11
North 8.12.1.2
South 2.3

WOD:
Front squat 3-3-3-3
AAB: Front squat 3-3
OH squat 3-3

Then.....
3rds
10 power snatches
10 pushups
10 power snatch
10 pushups
10 power snatch
10 pushup
Run 200m
Games style pushups

1/28/2012

1/28

CrossFit 540: 7,8,9,11
540 South: 12,1
Open Gym at 10 North

Team WOD
2 person teams
One Person Works
3rds
Filthy 50

1/27/2012

1/27

CrossFit 540: 5.15,6.15,7.15,8.15,1130,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

MOD
Simple one today team, mainly directed at our newer members.  How often do you really push it to your  limits during the wod?  Im sure you go hard... but how hard?  Use the minute break in todays wod to give yourself a reason to give that extra effort.  You bet it hurts more.  And its harder to do.  But you also feel so much more incredible walking away when you know you laid it ALL down.  So skip the water break... and OWN THE WOD.

When the mind is strong, the body will follow.

General WOD

5rds
10 Deads
30 Nasties
Rest 1 min
A)185/135
B)155/115
C)135/95

AAB alt WOD
5 rds
30 DU
3 C and J @ 75%+ of max
rest 5 min
5rds
30 DU
3 Snatches @ 75% max

its ok to fail..... and be mad about it...

1/26/2012

1/26

Rest Day!!

Foundation/ Beginner class at 5.30-6.30

at North

1/25/2012

1/25

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

WOD

Back Squats
3-3-3-3-3

then

8 Min Amrp
7 WB
1 Burpee
7 KB Swings 55/35  AAB70/55
1 Burpee
7 Box Jumps
1 Burpee

Score heaviest weight lifted for three reps, and rds + reps

Beginner Class

is at North today! sorry for typo!

1/24/2012

1/24

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

Foundations Beginner Class at 5.30 North.

Teams!!!!!  Please please please sign up for the box off at the two gyms.  Put your names down.  We need to plan for equipment, food, and heat arrangements.  Also there are many many singles that are looking to tag along.  Feel fee to put your name on the list by yourself and either get picked up or have a team built around you.

If you are on the fence about competing, please do.  Even if you are not a 'fire breather'.  It is designed to be fun.  All the moves will be very 'doable'  As Catherine Killian put it, "I have never looked forward to any of these comps that 540 has done, but I still do it and have the BEST time.  I love it."  It will be a good time.  Plan on being there for a few hours and hanging out.

MOD  Mentality of the Day.

If you havnt picked up on it yet, you probably tend to stand with your face in the corner the entire time you are at the gym.  If not, then you have noticed how incredibly social our little group is.  Fast friendships and strong bonds are made over constant effort we give day in and day out.  Everyone is very supportive.  And to me....its the BEST THING ABOUT 540.  I love it.
That being said, its also a place of fierce determination and personal devotion.  We work hard for our wod times and numbers and sacrifice much of the 'easy pleasure' life our non CF friends get to live.  With that devotion, we can sometimes become very self involved in preparing and rehashing the days workout.  And thats ok!  We all do it!  Its normal.  But I still believe the best 'box' experiences are when we actively involve others in our lives
Today try and make a point to say 'hello' to more people.  To smile a bit more, and to cheer more for those still going when you finish your workout.  Reach out of that comfortable box you live in for  just a bit and discover just how comfortable it is outside of it as well.  And discover that 540 offers so so so much more than a good workout.

WOD
10rds
10 Pullups
10 Ring Pushups(option reg pushups)
A) as is
B) blue
C) Green

AAB
10 reps min at 80% Power or squat clean.

Mon Tues, and thurs

Beginner Foundation class from 5.30 to 6.30 at North on Mon, tues, and thurs this and every week!

1/23/2012

1/23

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

Measurements from 5.30 to 6.15 at North today

Warm up
Shoulder Press
2-2-2-2

WOD

Nancy
5rds
15 Front Squats
Run 400 M
A)95/65
B)75/55
C)65/45
AAB: OH Squats instead

After AAB 20 Pistols on each leg

1/22/2012

1/22

Rest Day!!!!

Mobility Clinic from 12-2 at North.  Really a good idea to make it team.  esp if your serious about CF

Shoulder special sessions from 2-3

MOD Mentality of the day

Again time to reflect on what brought you down and what brought you up this past cycle.  Exp, Im really proud of my effort in the team wod.  However, Elizebeth didnt see my best.  At the time of 321 go! I had the mentality of 'im just not feeling it'  or 'ugh...dont want to be here'  These are common feelings team.  Everybody has them.  But at the end of the day I still walk away with feelings of regret, disappointment and inadequacy.  All because I let that little "i cant..." voice win the day.  My mission is to isolate days and feelings like that and try and think my way around the obstacle.  

You dont need a good time to feel like a rockstar.  But you do need a good effort.  Take that to the bank.

When the mind is strong, the body will follow.

1/21/2012

1/21

CrossFit 540: 7,8,9,11
540 South: 12,1

Open Gym from 10-11

Free Mobility Clinic on Sunday from 12-2.  Shoulder specific from 2-3

MOD (mentality of the day)
Use this team wod as a chance to take you out of your comfort zone.  Be excited about this extra tool at your disposal to up your intensity and your output.  Set aside unproductive feelings like fear of letting down you partner, and focus instead on not only how you can help your partner, but how you can use this wod to accomplish a level of intensity that would be hard to have on your own.  We have good people at our box.  Very.  No one is going to look down on you for slowing down, or 'not keeping up'.  We all love to see success in each other.  So do your partner the favor of succeeding in a way that you may not have in the past and allow them to witness it.

When the mind is strong, the body will follow.

Team WOD
Teams of 2
One person works

Increasing reps by 5, starting at 5 to 30
Deadlifts
Burpee Pullups
Jumping Squats
Double Rep Double Unders(triple rep singles)
A 225-155
B 185/135
C 135/95

News!!!!

Box off update: Team, the programming will be as such that as long as one person on the team can do a certain movement, the team will be able to finish wod. ie: pullup heavy wod- only one person on team HAS to be able to do a pullup.  Faster times will most likely be scored if everyone can.

Mobility Clinic!!!!

Sunday at North

12-2

Shoulder specific session from 2.15-3.15

This is a must go for anyone who has not!  If you are new to CF and want to get the most out of the program, you will make this session a HUGE priority.  We are lucky to have an Alonzo at our gym.... most dont have access to such a knowledged trainer.  The session is free.  Be there or be a dum dum.

1/20/2012

1/20

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

General WOD

21-15-9
Front Squats
Pushups
Run 200 M after every set of both

AAB
Elizebeth
21-15-9
Cleans
Ring Dips

News!!!!

Box off with 413 is full steam ahead for Feb 4th.
The format is as follows.
At CF 540 North at 10am
4 PERSON teams.  Guys, Gals, anything.
Teams must have names.  and are encouraged for the names to be awesome:)
Multiple short wods
RX'ed and Scaled divisions
Both Divisions will be very 'doable'
Food, drink and hangout time after.
Team, the goal for this thing is to have fun.  You bet we will compete, but we mainly want to grow are little CF family by getting to know the good people down at 413.  This is going to be A LOT of fun, and anyone who does not compete will sorely miss it.  Even if your not a 'FIRE BREATHER', please come on out and have some fun with us.  We will have sign up forms shortly.  Start making those teams!!!!!

1/19/2012

1/19

Beginner foundation class at 5.30 at the North location.  If new to 540 please come on down!

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

MOD
Before you come in today, think about what area of the wod you will suffer with the most.  Maybe it is a movement, or maybe it will be a form of exhaustion, perhaps you have issues with the competitive aspect of the workout.  Think about that main issue of conflict, and begin to for a plan to get around it.  Game plan the workout somewhat.  Watch youtube vids on the movements.  Pick someone that you want to try and stay close to on the workout and dont let them out pace you.  Drop weight if needed to do it right.  Tell yourself you only get one break per 30 reps, a break can only last so many seconds.  Anything and everything you can do to mentally beat that one aspect of the wod.

Its not about the score.....its not about the weight.....its about the work.

If the mind is strong, the body will follow


Gen Wod

3rds
30 Stepping lunges
30 Situps
30 G2OH
A)95/65
B)75/55
C)65/45

AAB Wod
OH Squat
3-3-3-3
Jerk
1-1-1-1
Split Snatch
1-1-1-1-1

1/18/2012

1/18

Rest Day!!!!

MOD (mentality of the day)

Guys you worked hard this cycle.  Maybe you tore your hands.  Maybe you Pr'd.  Maybe you were horrible.  But hopefully you showed up and gave something near a solid effort.

When you get a free thinking moment, try and think of what you did that you did well.  That you were proud of.  An entire wod? a round? a good rep? pushing through when someone else didnt?  Bypassing the pizza for veggies?
Concentrate on what you did well and the feelings that came with it.  Not joking.  This isnt zen.  It isnt new age.  Its practical.  What we do daily, is amazing.  But it is also a beat down.  And not just physically.  Show me a CF'er who is committed who hasnt gotten depressed, beat down, or had feelings of inadequacy.  Surmounting seemingly insurmountable odds day after day can be demanding.  We need to build our selves a mental resilience that allows us to continue to strive when others cannot.

So think of that good feeling.  Of what you accomplished over that cycle.  Think of how you were a rockstar for a moment.  Then try and point out one.....just one, time that you kept yourself from being a rockstar.  Quit early?  gave 80%? were short with fellow cf'ers?  not helpful to others?  had an excuse on standby?  dont think of them all.... just one.  and then think on why that moment happend, and hopefully we can minimize and avoid the negative experiences.

Once the mind is strong, the body will follow.

1/17/2012

1/17

Beginner Foundation class at 5.30 at North!  Classes do not build on each other, so feel free to come if you have not made any others.

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

3 rds
Max reps Bench
Max Reps Pullups
Run 800 m
*no time component except for Runs
Score total bench and pullup reps and fastest run

A)BW/75%
B)75%/50%
C)50%/35%

1/16/2012

New Members!!!!!  We are beginning a new program that will have foundation/beginner classes ever Mon, Tues, and Thurs evening at the North location!  If you are ready to begin your CrossFit journey, then try and come to all three of these days two times.  Then you will have a sufficient understanding of our moves to join us in the general sessions!  Hope to see everyone there!!!!


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


Last Done on 9/19


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

1/15/2012

1/15

CrossFit 540:8,12,1,2
540 South: 2,3

3rds
20 T2R
20 Deads
Run 400 M

AAB
Snatch Balance
1-1-1-1-1
and
50 GHD's

1/14/2012

1/14

Rest Day!!

Attention New members and living social peeps!

We will begin having Foundations classes every week on Mon, Tues, and Thurs evenings at 5.30 at the north locale.  Depending on the rest day, it will be in the reg gym or our old location(two doors down)

Hope to see everyone there!!!

1/13/2011

1/13

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

3rds
Back Squats 20 reps @ 75% +-5%
and max reps ring dips in 3 min

score weight for squats
A) no breaks
B)3 breaks
C)7 breals
score reps for dips
A) no band
B) Blue
C)Green

1/12/2011

1/12

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 option 1
50 DU (Triple Singles)
50 Situps
5 Rope Climbs (15 Strict Pullups)
40 DU
40 Situps
4 Rope Climbs (12 Strict Pullups)
30
30
3 (9)
20
20
2 (6)
10
10
1 (3)
AAB: Rope Climbs
A) Strict
B) Blue
C) Green

WOD option 2
Sub Nasties for DU

AAB after WOD
Snatch practice
3-3 dont let go of bar
2 "  "
1
1

1/11/2012

1/11

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

The Seven
A suicide bomber killed seven CIA officers and 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. 

last done on july 11th
7rds
7 HSPU
7 Thrusters
7 K2E
7 Deads
7 Burpees
7 KB swings
7 Pullups
A)135/95, 245/150,70/55
B) 2 matts, 115/75,205/115,55/35
C) I Box, 95/65, 155/100, 35/20

1/10/2012

1/10

Rest Day

Fran make up at both North and South at 5!

Beginner class at 5.30 at North.  New material covered.  Classes do no build on each other.

1/9/2012

1/9

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

last done on 9/4

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

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


15 min cuttoff
rest, then,


21-15-9-15-21
KB Swings
and Nasties
A)55/35
B)45/25
C)35/15
AAB)70/55 and add double rep DU
15 min cuttoff

1/8/2011

540 North - 8,12,1,2

540 South - 2,3

Back Squats

3 - 80% of Max

3 - 85

3 - 90

3 - 95

3 - ???

Then

3 Rounds of Wilmot

50 Air Squats

25 Ring Dips

1/7/2011

1/7/2011

CrossFit 540:7,8,9,11
540 South:12,1

Open Gym 9

THERE WILL BE A BEGINNER CLASS COVERING NEW MATERIAL AT 12 AT THE NORTH GYM

Fran
21-15-9
Thrusters
Pullups

1/6/2011

1/6

Rest Day!

We will be having another DIFERENT beginner class on Sat at 12 at North.

Hope to see all those same faces and more that we had the other night!

1/5/2011

1/5/2011

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

You thought you missed it.... you thought it was forgotten about.... but its HERE!!

The Filthy 50

And just to give you a bit of icing on the cake.....Saturday is..........

FRAN


enjoy those bowl game beers.

Beginner Class

Beginner class will be at the NORTH location tonight from 5.30 to 6.30

1/4/2011

1/4

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

BEGINNER CLASS AT 5.30 PM  FREE AND OPEN TO ALL

locations will be posted by noon.

WOD

last done on 2/1/11

3rds
10 deads
50 DU
A)275/185
B)245/135
C)185/115
AAB for ladies 205

or
4rds
15 Nasties
10 Deads
5 Burpees
A)225/155
B)185/115
C)135/95

then
5rds
200M run
rest 20 sec

AAB
Snatch Balance practice

News and Updates!

New CrossFit'ers!

We will be doing a beginner class on Wens at 5.30.  If you are part of the living social plan or new to cf, then please try and make this a priority.  We are experimenting with how we are training our newer members.  If this works out we will have multiple beginner classes each week to help those starting off feel more comfortable with the program.

Ask a trainer for details.  Location will be announced tomorrow.  Duration will be one hour.

BOX OFF !!!!

We are in the process of planning a box off with CrossFit 413 from Ft. Smith.  Some of our 540'ers have visited the box down there and met Daniel Lunney (owner) and their members.  They have had a few come and visit us as well.   413 is a great box filled with great people and we are VERY excited for everyone to get together, wod, and have a good time.

We are currently looking at the second weekend of Feb for a friendly team comp.  We would love to see as many members from both boxes compete as possible.  We will make sure to have the wods very easy for everyone to RX.  Details to follow soon.

Even if you are not a 'fire breather', please compete!  This is about coming together in the CF community and meeting our neighbors from down the way.  Sure to be a good time for all!

1/3/2011

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

"Don't mistake pleasure for happiness. They are a different breed of dogs."
- Josh Billings

Last done on 6/26

3, 5-min AMRP's
Rest 4min in between each AMRP

AMRP -
5 Thrusters
5 SDHP
5 Dead Hang Pull Ups

AAB
Snatch 
or 
C and J

1/2/2011

1/2

Rest Day!!