Crawfish Boil!!!!

Team the boil is this Sat at North at 12.  BYOB.  We are lucky enough to have our very own 'ragin cajun' Brian Leblanc doing the boil for us.

Today (Tuesday) is the LAST day to sign up.  We need to know how many critters to bring..:)

5/1/2012

5/1

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

Foundations/ Beginner session at 5.30pm North

WOD

JT
21-15-9
HSPU
Ring Dips
Pushups

AAB
30 Strict Pullups

Team, in a few weeks some of our best will be heading to Chicago for the 2012 Regionals in the CrossFit Games.

This is a big deal.  There were a LOT of teams that were competing this year(130 in our region), and only 30 qualified.  Over three days we will be doing a total of at least 5 wods... maybe 6 if we make the cut.  Here is the first....

4/30/2012

4/30

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 session at 5.30 pm North

WOD
5rds
30 Back Squats
Run 400 M
A)95/65
B)75/55
C)65/45

Twooaday AAB
Snatch....15 reps from a high hang...no lower than mid thigh
15 reps anyway you want it

Regional Optional WOD
Pick a wod from first two days

4/29/2012

4/29

Rest Day!!!!

4/28/12

540 North: 7,8,9,10,11

540 South: 7,12,1

"Brett Wood"

5 Rounds:

Run 400m

10 Burpee Box Jumps

10 Thrusters

10 SDHP

Rest 1 Min

A) 95/65 B) 75/55 C) 65/45

4/27/12

540 North: 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 1/9/2012
15-12-9-6-3
Power Cleans
Bar Facing Burpees
A) 135/95, B) 115/75, C) 95/65
AAB: Front Squats 3-3-3-3 @80%+

4/26/12

540 North: 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 at 5:30 at North!
40 Wall Balls
20 Ring Dips
30 Wall Balls
15 Ring Dips
20 Wall Balls
10 Ring Dips
With a Twist!!


AAB/Two A Day:
3 Sets of 10 Deadlifts.  Cannot let go of the bar.

4/25/12

Rest Day!!

4/24/12

540 North: 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 at 5:30 at the North Location!

30 Reps - Squat Clean & Jerk

A)155/105

B)135/90

C)115/75

Regional Athletes - 30 Reps Hanging Power Clean 225/135

4/23/12

540 North: 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

"Daniel"

50 Pull-ups

Run 400m

21 Thrusters 95/65

Run 800m

21 Thrusters 95/65

Run 400m

50 Pull-ups

AAB

Back Squats

6-6-6 @ 65%

2-2-2 @ 80%

4/22/12

540 North: 8,12,1,2

540 South: 2,3

Your Choice, Pick One!

Wod 1

Find Deadlift Max

Wod 2

20 Minute AMRP

10 Deadlifts

15 Commando Pushups

20 Nasties

Run 400m

A) 225/155, B) 185/135, C) 155/115

Welcome To The Bahamas!

4/21/12

Rest Day!!

Reminder: Throwdown Series at the North Gym from 9-11.  Come participate or hang out and cheer others on.  Should be a blast!

Throwdown!!

http://www.throwdownseries.com/index.php

Hey Guys!  Its late in the game I know, but if you want to come hang and get a great wod in on your rest day, head to the North Gym tomorrow from 9-11.  There is an online Comp going on...similar to the open... that some of our team is participating in.

Feel free to go the the link above to find out more or sign up.

You can also just show up and do the wod w your fellow CF'ers!

4/20/2012

4/20

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

one minute of wall Squats
one minute of low push up holds
one minute of low squat holds
(if unable to last the entire minute, break, and fulfill the 60 second requirement)
then immidetly
sets of 10-9-8-7-6-5-4-3-2-1
Pullups
Shoulder to OH
A)115/75
B)95/65
C)75/55
AAB)135/90, C2B

Games practice
15 Snatches at 80% or higher
then either
Pistol practice  (50)
DB Snatch 15 Pulls each arm
30 HSPU
Hanging Cleans min of 20 pulls

4/19/2012

4/19

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 session at 5.30pm North

WOD
First 30 min of class(including warm up time)
Find a Back Squat max

Then
3rds both for time
15 Back Squats @ 70%
30 Pushups
60 DU (120 singles)
Rest as long as needed inbetween and while spotting others

4/18/2012

4/18

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

WOD

Helen
3rds
Run 400 M
21 KB Swings
12 Pullups

AAB Two a day
10 Snatches at 80%max
20 Pistols
40 GHD Situps
80 DU

4/17/2012

4/17

Rest Day

Foundations/Beginner Sessions at North 5.30 pm

4/16/2012

4/16

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 session at 5.30pm North

Gen WOD Shoulder Press Warmup

2-2-2-2

Gen WOD
6rds
6 Deadlifts
Run 400 M
Rest 1 Min
A)225/155
B)185/135
C)155/115

AAB
Diane
21-15-9
Deadlifts
HSPU
225/155

2 a day
OH Squats
2-2-2-2-2
80%+

4/15/2012

North 8,12,1,2
South 2,3

Fight Gone Bad Style:

OH Plate Lunges 45/25

Pushups

SDHP 75/55

Squatting Box Jumps

Strict Pullups

Score Total Reps!

4/14/2012

4/14

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

Skill Warmup
Find Clean Max

5 rds
10 Cleans
30 DU (60 singles)
Run 200 M

4/13/2012

4/13/2012

Rest Day!

4/12/2012

4/12

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

Foundation/Beginner Session at 5.30pm North

21 Pullups
21 Jumping Squats
21 Push ups
5 Power/Clean and Jerk
15
15
15
4
9
9
9
3
A)155/105
B)135/85
C)105/65
AAB:185/125, C2B, Hand Release

Notice in the vid how Sage really does 'split' her feet apart down the middle.  So many of our athletes favor the incorrect 'step back' split jerk, which can be passable under light weight with strength reserves, but begins to fail as the load increases our muscles fatigue.

4/11/2012

4/11

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

WOD

the filthy 50

yay

4/10/2012

4/10

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

Foundation / Beginner sessions at 5.30pm North

As many front squats possible at 75% max
then
5x5 at 80% max

WOD

4 min of G2OH
4 min of Burpee Box Jumps
3 min G2OH
3 min Burpee Box Jumps
2 min G2OH
2 min Burpee Box Jump
1 min G2OH
1 min Burpee Box Jump

A)105/70
B)85/55
C)65/45

What was your excuse again....?

"I was wounded in Afghanistan on Aug 16, 2011. I lost my left leg below the knee, broke my right leg, broken ribs, sustained a lot of frag to my legs, and the list goes on. Its been less then 7 months since my injury and here I am completing 12.3."
- Jake Pope.

4/9/2012

4/9

Rest Day!

Foundations/Beginner session at 5.30 pm North

:)  Hope everyone had a great weekend

4/8/2012

4/8

Special Easter times

2pm at both locations
3pm Open Gym North

Run 1 Mile
100 Nasties
Run 800 M

4/7/2012

4/7

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

Easter Hours
North 2pm  Open Gym AAB work at 3
South 2pm

Team
10rds
5 Thrusters
50 DU (100 Singles)
then
Run 800 M (both)
then
10 rds
15 Twoofers
15 Box Jumps
A)135/95
B)115/75
C)95/65
AAB Games Style Box Jumps

4/6/2012

4/6

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

Gen WOD

Back Squats
20 reps at 60%
10 reps at 70%

then

3rds
50 KB Swings
Run 400 M
A)55/35
B)45/25
C)35/20

ALT AAB
Still do Squats

then

50-40-30 KB Swings 55/35
15-12-10 HSPU 25lb plates

Later in the day,

Tabata
Deads 275/185
HS Walks every 4 ft is one rep

4/5/2012

4/5

Rest Day

Foundations 5.30pm at North

4/4/2012

4/4

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

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

4/3/2012

4/3

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

Last done on 6/30/2011


Overhead Squats/ Front Squats
7-5-3-3-3

then

30 Power Snatches(option Power Cleans)
20 Snatches (option Cleans)

A)125/85
B)95/65
C)75/55

3/2/2012

3/2

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 session at 5.30pm North

ladies and gents....

the ten killer