3/1/2012

3/1

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

Beginner Foundation at 5.30pm North

Open WOD times
11 at North Sat
2 at North Sun
4 at South Sun

4rds
Run 800M
Score each run
Rest as needed inbetween sets

2/29/2012

2/29

Rest Day!!

Open WOD at 7pm at North

Potential Later Days for WOD: Fri night, Sat, Sunday at both locations.

2/28/2012

2/28

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

Foundations/Beginner sessions at 5.30pm North

WOD
Back Squat
3-3-3
2-2
1-1-1

then

7 Min AMRP
Burpees

jk :)

7 Min AMRP
30 Squats
20 KB Swings 55/35
10 Ring Dips

2/27/2012

2/27

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 5.30pm North

Team Im so very proud of the effort that everyone gave this week in the burpee wod.  Some people surprised everyone and some just themselves, but it was awesome.
Classic example, Ken Meharg and Alex Baldwin for contributing to North Teams scores.  Neither of them thought they would be contributing.  They were doing it for fun.  And they both DID help our North team this week.  We would be lower in the standings if they wernt part of our little team.  Thanks Guys!!
We have created a slight uphill battle for ourselves this year :)  By splitting our AWESOME gym into two groups, it will be a bit harder to advance.  But I know with the incredible efforts I saw this week, it is completely doable.  Remember teams, EVERY POINT COUNTS.  Big time.

Cant wait to see whats next!  And REMEMBER!!!!!!ITS FOR FUN!!!!!!!!!!!!!!

WOD
Last done on 9/9/11
3rds
21 Thrusters
21 Pullups
Run 400 M
A) 95/65
B)75/55
C)65/45
AAB: C2B Pullups

Two a Days
Clean or Snatch practice if you did not do yesterday,
or
800 M row
200 DU
400 M row
100 DU

2/26/2012

2/26/2012

CrossFit 540: 8,12,1  NO 2 sessions
CrossFit 540 South: 2,3

WOD

7min AMRP
Burpees
....you didnt think you were gonna get out of it did you?:)

Open Competitor wod
Skill work on
Jerks and Cleans

WOD - Amanda
9-7-5  Snatches and MU

2/25/2012

2/25

Rest Day!

Open WOD at 11am North

To lighten the open wod tension...:)

2/24/2012

2/24

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

Open WOD on
Sat at 11 North
Sun at 2 North -NO 2pm NORTH SESSION ON SUNDAY

Tabata Style
Goblet Squats 55/35
Pullups
Burpees
Bottom Half Squats  (every second resting, is a rep off of score)
30 second transition inbetween movements

2/23/2012

2/23

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/Beginner class at 5.30 North

We will have two more CF Games Open sessions on Sat at 11 and Sunday afternoon.
If these times do not work with you please try and get with a trainer to arrange to do wod


WOD

35 G2OH
Run 1 Mile
35 G2OH
A)95/65
B)75/55
C)65/45
AAB)105/70 and finish wod with 100 DU

AAB extra
3rds
20 GHD
30 Back EXT

2/22/2012

2/12

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

*****Open WOD*****
North starting at 7.30pm  Be there early to warm up.
And on Sat at 11
You can do either time or both.  Your choice....and nope , we dont know what the open wod is yet.

Last Done on 5-17

20 Min AMRP
10 WB
10 BJ
10 Burpees

2/21/2012

2/21

Rest Day!!!!!

Foundations/Beginner class at 5.30pm at North tonight.  Main topic, Power Snatch

2/20/2012

2/20

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

Foundation/Beginner Class at 5.30pm North

3rds
20 Pullups
30 Situps
40 Squats
Run 400 M

Two a Day
Back Squat WM
2x8 Back Squat @70% max
OH Sqats
3-3-3-3-3 @80%+

optional metcon
4 Min AMRP
7 Snatch 75/55
7 Box Jump 30/24
14 DU

2/19/2012

2/19

CrossFit 540: 8,12,1,2
CrossFit 54 South: 2,3

WOD
3rds
15 Deads
25 Jumping Hand Pushups
Run 800 M
A)255/165
B)205/145
C)165/115
AAB)315/200

2/18/2012

2/18

CrossFit 540:7,8,9,10,11
CrossFit 540 South:7,12,1

Team Wod Sat!

100 Front Squats A)115/75, B)95/65 C)75/55 AAB:OH
10 Rope Climbs/30 Strict Pullups
100 KB Swings A)70/55 B)55/35 C)35/20
50 HSPU A)as is B) Two Matts C) Inverted Box AAB) Games style
400 DU/400 singles
100 Burpees
*Partition as needed

2/17/2012

2/17

Rest Day!!!

2/16/2012

2/16

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/Beginner Class at 5.30pm North

Gen WOD
2rds
25 Power Cleans
1 Min Pushup holds
Run 800M
A)135/85
B)115/75
C)65/45

Alt AAB

2rds

15 Power Cleans

1 Min Pushup holds

Run 800M

185/125

After AAB

80 ft of HS Walks

2/15/2012

2/15

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

30 Strict Pullups
30 HSPU/30 Shoulder Press(60-70%max)
partition as needed
15 min cut off for WU from class start time

6rds
10 Burpees
15 Nasties
20 DU(30 singles)
16 ft of Frog Jumps Down
16 ft of Frog Jumps Back

16 ft of Frog Jumps Down

16 ft of Frog Jumps Back

16 ft sprint down (Gen-get both feet over line-AAB touch one hand over line)
16 ft sprint Back

16 ft sprint down

16 ft sprint Back

REST 2 MIN

2/14/2012

2/14

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

Foundations/ Beginner Class at 5.30pm at North

5rds
20 Wallballs
15 T2B
AAB: Every time athlete drops ball/stops or comes off bar - penalty of 25 DU

Two a day
Back Squats
5-5-5
75%+
OH Squats
5-5-5

2/13/2012

2/13

Rest Day!!!!

Foundations/Beginner Class at 5.30 North

Sign up for the Crossfit Open!

Take a Look!

2/12/2012

2/12

CrossFit 540:8,12,1,2
CrossFit 540 South:2,3
Optional WOD or Skill practice day

30 MU
or
60 Strict Pullups
60 Ring Dips
-doing this for time is optional(focus on range of motion)

or

Skill Practice
Jerk a palooza
or
Snatch a palooza
-start either movement with bar/pvc and VERY gradually move up in weight only when trainer has cleared you to.....goal is not weight but mastery of the movement at growing weights

or

Mobility--see zo for details

2/11/2012

2/11

CrossFit 540:7,8,9,10,11
CrossFit 540 South: 7,12,1

Note the added times to North and South

Team Wod
3 min AMRP
Each Person performs a clean at 80% of their max(or max powerclean or front squat if clean is not known)
Once each athlete has performed one rep each, a rd is scored

Rest 5 Min

20 Min AMRP
One person works
21 Wallballs
15 Power Cleans
9 Burpee Pullups
A)135/95
B)115/75
C)95/65

2/10/2012

2/10

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

5 Min AMRP
5 Deadlifts
10 Situps
A)225/155
B)185/135
C)135/95
AAB)255/165

rest

5 min AMRP
5 Jerks
20 DU
A)135/95
B)115/75
C)95/65
AAB)155/105


rest

5 min AMRP
10 Game Style Box Jumps
10 KB Swings
A)70/55
B)55/35
C)35/15
AAB)30 in box/24

2/9/2012

2/9

Rest Day!!!

Foundation/Beginner class at 5.30 North.  Hope to see all there!

2/8/2012

2/8

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

5rds
10 Push Press
10 Front Squats
A)135/95
B)115/75
C)95/65
AAB)OH Squats

Two-a-day AAB
Snatch
1-1-1-1@705+
1-1-1@85%+
1-1-1@95%+

2/7/2012

2/7/2012

CrossFit 540:5.15,6.15,7.158.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/Beginner at 5.30pm North

20 Min AMRP
25 Situps
10 HPC
10 Pushups
5 Strict Pullups
A)95/65
B)75/55
C)65/45

Alt AAB
20 min AMRP
50 DU
3 HPC @77% max
5 HSPU

Foundations/Beginner class tonight

5.30pm at North

Also on Tues and thurs at same time and place.

Box Off

Team,

Wanted to give a special thanks to ALL who came out to the 413 Box Off this weekend.  We had a great turnout and a greater time.  To me and the trainers, the Box Off was everything we wanted it to me.  Super fun with friendly competition with new and old friends alike.

Its the people that make a thing like 540 work and you guys make it work SO WELL!!!!

Super special thanks to the volunteers who helped make the weekend work.  Setting up, and the constant changing of bars and weights for the many different wods.  You really were the unsung heros.  If not for all of your diligence and hard work, Sat's event would never have been possible.  Thanks again for giving up all your weekend time to help us out!

Team we will be posting the scores tomorrow.

2/6/2012

2/6/2012

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
3rds
75 Bar SDHP
75 Squats
Rest 30 sec

Score Time

AAB
2 min of L sits
MU Practice
using bands as necessary

2/4/2012

BOX OFF!!!!!!!

*special rest day on sunday to tear down box off festivities

Those competing need to be at gym no later than 9.15

Those volunteering, please be at gym at 9, earlier if you can

REMEMBER WHEN PARKING PLEASE DO NOT PARK IN FRONT OF ROLL UP DOORS

Games start promptly at 10

We will have Tyson Chicken being grilled throughout the day.  Some drinks and snacks provided.
BYOB

Tshirts are 20

There will be child care in the Old gym next to our current one.  Old gym is an empty old gym so bring toys

Good attitudes and friendly competitive personalities required.  Those not having those need not apply

2/3/2012

2/3

Rest Day!!!

Open Gym for teams to practice at SOUTH at 4-6

Tomorrow we have the 413 Box Off.  We are expecting over 160 athletes to be competing.  THAT is awesome.  Its also a ton of people.

The wods START at 10am sharp.  SHARP.  We will be explaining wods and breakdown 15 min before and then '321...going' at 10 on the dot.  Get there early to warm up.  And get there early to get a decent parking spot.

Remember  you cannot park infront of ROLL UP doors.  thats a no no.  We will have Tyson grilled chicken throughout the day and some drinks and snacks.  BYOB.  Be checking here and facebook for future updates.

Volunteers, please be at gym no later than 9.  Thanks guys!

1 Arm Fit Guy Burpee Blog

In honor of today's WOD:

10 Things Burpees Will Do for You

2/2/2012

2/2/2012

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  Free to all

WOD
'raspberry sound'
Run 800M
30 Burpees
Run 800M
30 Burpee Box Jumps (games style)
Run 800M
30 Burpee Pullups