6/1/2012

6/1

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

WOD
Front Squat
6 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%
1 @ ?

then
General
21-15-9
Front Squat
Pullups
Burpees
A)95/65
B)75/55
C)65/45

or
AAB
21-15-9
OH Squats
Pullups

A)95/65

B)75/55

C)65/45

5/31/2012

5/31

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

WOD for everyone (This is part of your warmup...this will be nixxed at 20 min after)
20 reps Back Squats
To be done unbroken... if you were successful last week, add at least 5%.  If you failed last week... well, no one did to my understanding.  So go bigger

then

General WOD only
Last Done on 8/12/2011
10 rds
15 squats
15 Situps
3 Wall Climbs


AAB alt WOD
Warmup
30 Halting Deads
20 Halting Deads to Full Extension (tippy toes and I dunnos!--shoulder shrugs)

Deadlifts
5 reps at 70%
4 reps at 75%
2 reps at 80%

10 min workout
Buy in:
30 HSPU
30 WallBalls
30 GHD Situps
20 HSPU
20 WallBalls
20 GHD Situps
10 HSPU
10 WallBalls
10 GHD Situps
then
With time remaining, As many DU as possible

5/30/2012

5/30

Rest Day!!!!!

5/29/2012

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

WOD

Run 400
30 SDHP
Run 200
30 KB swings
Run 800
30 S2OH
Run 200 M
30 Pushups
Run 400
A)95/65,55/35
B)75/55,45/25
C)65/45,35/25

AAB
Warmup
30 Hip pops from a Hi Hang Snatch
30 Hip pops from 2' below Hi hang Snatch

4rds
2min G2OH
Rest 2 min
@BW

then

Ev min on min for 16 min
Snatch(anyway)
If rep is successful, go up 5lbs, if not then drop 5lbs

5/28/2012

5/28

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


NO FOUNDATIONS TODAY!!!!!!!

Memorial Day Hero WOD

'Hammer'
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. 

5rds

5 Power Cleans

10 Front Squats

5 Jerks

20 Pullups

Rest 60 seconds

5/27/2012

5/27

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

WOD
Jerk Max
30 min

Gen WOD
15 Min AMRP
20 WallBalls
10 Nasties
Run 200 M

AAB alt WOD
Back Squat
8 reps at 70%
8 reps at 80%
6 reps at 85%
6 reps at 85%

then

Max Unbroken Wallballs
option 9,8ft

On the slo mo jerk, notice the FULL hip extension

5/26/2012

5/26

Rest Day!!!

Foundations/ Beginner session from 11-12 at North.  Practice what was learned through the week under a light to mid weight load!

Heads up!

Last Day to sign up for float trip is TODAY!!!!!

MONDAY HOLIDAY
North hours:9,10,11
South hours:12,1

SATURDAY
It is a rest day, but Crossfit NWA is having a fundraiser as seen below.  I know this is late notice, but as most things, it completely slipped my mind with Regionals roaring through.  It is a good cause, and Im sure it will be a good workout.  If your free, hit it up.

5/25/2012

5/25

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

THE LAST DAY TO SIGN UP FOR FLOAT TRIP IS TODAY!!!!!!!!!

Gen WOD
3rds of the triplet
5 Deadlifts
5 Strict Pullups
5 Burpees
then
Run 400 M
.........
Repeat twice

AAB
Every minute on the minute for 15 min
2 Deadlifts @80% (may not drop first dead)
2 MU with out Dip
A)as is
As)1 mu
B)5 strict pullups per rd

If reps are not completed in time limit, use then next minute as well and continue on as usual.

Then
3x3x3x2x2
Shoulder Press at 75%+

Tshirts and Float Trips

Hey team, New T shirts are up and out!!! at both locations!

ALL SHIRTS ARE $20 if you have grabbed a tee, with the intention of paying back later, please bring in 20 dollars. We have a large dwindling number of teeshirts taken, but a growing number of tees not paid for.

We want to keep the laid back honor system alive and well at 540, but cant do it without everyones help!

Thanks guys!


Float Trip sign ups are at BOTH gyms.  Please sign up by Friday.  If we have over 70 going I want to be able to get more rafts reserved.   If we run out of time we will have a cuttoff.....which means that you REALLY want to sign up quickly!


June 23rd.  It will be a blast.  Sign up pronto!

5/24/2012

5/24

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

Foundations/Beginner Session at 5.30 pm North

WOD
EVERYONE
20 Back Squats
Squats are meant to be done unbroken with out racking the bar.  If unable to make it to 20, note the weight for a later date.
First 20 Minutes of class

then
GENERAL WOD
50 Thrusters
Run 800
50 Thrusters
Run 800
A)95/65
B)75/55
C)65/45

or

AAB (alternate wod)
Find Snatch Balance max
20 minutes
then,
10 min AMRP
5 OH Squats
2 Rope Climbs
20 DU
A)165/115
B)135/95
C)115/75

Ends up with an impressive weight on the S Balance

5/23/2012

5/23

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.3
CrossFit 540: 5.15,6.15,11.30,4.30,5.30,6.30

"I am a 41-year-old mother of two. I have always been fairly 'small', never overweight but certainly not fit. I was never an athlete in school and never liked to run at all. A few years ago, I decided I wanted to start working out as an example to my kids and for myself. I began by working out in my garage. I still remember crying in the beginning because I would get so sore and felt like I would never get there ... A friend had told me about CrossFit. I will be honest, I was absolutely intimidated by it ... In my mind you had to be an athlete your whole life to even think about doing CrossFit, And then there was the age factor .. the only people I knew who did it were in their late teens and early twenties. I am in my 40's and did not want to walk in looking like a joke.
Finally, I convinced myself to 'just try' it ... I never heard anything negative and was encouraged every day. Here I am, 7 months later feeling the best I have ever felt. I am in the best shape of my life and I want to tell people everyday how great CrossFit is for your mind and body. I especially want to share my story to inspire anyone my age who is intimidated like I was. If I can do it, they can do it. I am continuing to set goals for myself and strive for the next level. My goal is to inspire, not impress ... I also want to show that CrossFit does not make a woman look less feminine or too 'bulky.'" -- Candy Rice



WOD
25 Min to find Hanging Power Clean Max
-note highest lift for future wods

then

10 min AMRP
5 Pullups
5 Ring Dips
15 Squats
AAB
Buy in before WOD
20 HSPU
20 T2B
70 DU

5/22/2012

5/22

Rest Day!

Foundations/Beginner Class at 5.30pm North

5/21/2012

5/21

We made it!

What a great experience.  Really.  Inspiring, fun, emotional, grueling, awesome.  We saw our little team do more that believed possible.  EVERYONE.  Amy Cash, flung the 70lb dumbell over her head like it was a warmup.  Holland and Christina turned heads as such tiny ladies moved such big weight sooo fast.
Ben and Joe not only moved the big weight when needed to, but churned through the bodyweight stuff like it was nothing.  Joe almost pr'ed his snatch, only to have a shoulder strain hold him back.... which was a shame because it left me doing the final muscle up heavy wod with Ben.  (Dont worry, he carried me;)  And in the final event Holland and Stina brought everyone in the arena to their feet and screaming as they finished one of the more grueling wods of the weekend.

All in all, expectations were exceeded.  It was awesome.  But probably the best part was posting facebook notifications and seeing 30 'likes' in an hour.  Your support meant more than you guys know.  We would not have been able to do half of what was done if not for your constant encouragement and support year round.  We really do have a wonderful group.  And we are SO much more proud of the kind of gym that you guys have made us into, by being who you are every day, than the results of any competition.

Thanks

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
last done on 3/26

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

5/20/2012

5/20

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

Back Squat
Set of 15 @ 70%
Set of 10 @ 80%
Set of 5 @90%

10 min AMRP
5 Pullups
10 Nasties
5 Burpees

5/19/2012

5/19

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

NO 11 SESSION AT NORTH

WOD

20 min AMRP
5 Wall Climbs
7 Hanging Power Cleans
50 DU (75 Singles)
A)135/95
B) 115/75
C) 95/65

5/17/2012

5/17

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

NO FOUNDATIONS TONIGHT!!!

!!!Remember, special rest day tomorrow.  Also, NO 11 session on Sat!!!

WOD

400 M Lunges
:D

5/16/2012

5/16

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

NOTE:  THERE WILL BE "NO" FOUNDATIONS ON THURSDAY THIS WEEK!!!!

Also, remember we will have a bonus rest day on friday due to regionals.  Which leads to my next point...the wod

Eva
5rds
Run 800M
30 Pullups
30 KB Swings
A)55/35
B)45/25
C)25/20
AAB) 70/55: ACTUAL EVA WEIGHT

Cuttoff at 45 min

This workout is a hand tearer.... big time. Although we wont drop the reps, we will allow for you to partition the pullups and KB swings each round... If you do this just put an 'P' in front of time.

Example:
"P 37.18arx"
vs. if you did the workout with out partitioning
"37.18arx"

5/15/2012

5/15

Rest Day!

Foundations/ Beginner class at 5.30pm North

5/14/2012

NEWS!!!
1) Charity WOD  Looks like we raised over 1300 for Ella!!!!  Wow!!!  And on such late notice.  Great Job team.  So proud of you all.  Incredible

2)Regionals!!!!!

If you are newer to our little group, you may have not been aware that CrossFit 540 not only competed in the 2012 CrossFit Games Open, but qualified in our region to send a team to regionals.  There were a lot of teams competing... and a lot of great athletes.  We are very proud of what our little group has accomplished.

This weekend, (Fri, Sat, Sun) we will be traveling up to Chicago to compete at the North Central Regional.  Two Wods a day will test all us, but we will do all we can to make you guys proud.  As always at 540.... train hard.... but have fun!!!

Because so many of us are traveling.... this leaves us a little short on trainers.  We will do our best to stay to meet everyones needs, but will have a few bonus rest days as well.  Dont worry however.... we will make the wods we do have ...."special'.... to make up for it:)

Wednesday and Thursday
Normal Hours

Friday
REST Day

Sat and Sun
Normal

Monday
Tricky...  If we are able to make our flight back on Sunday afternoon, then we will be having normal sessions.  If not we will have afternoon sessions only.

Team, we know this may play havoc with you schedules.. and we appreciate your understanding.  We have worked hard for regionals, and you have worked hard helping us get there.  We want to go and represent not only the great athletes we have at 540, but all of the intangibles that makes our gym so special as well.  We all hope the new schedule doesnt make your weekend life to crazy!

Thanks!

5/14

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

Find Jerk Max (25 min)

then,

4rds 

50 Air Squats

Run 400 M

Last Done on 3/30/2011

5/13/2012

5/13

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

WOD
3 min AMRP
3 Deadlifts
Rest 10 seconds
A)275/195
B)245/165
C)185/125
AAB 315/205

rest then

12 min AMRP
10 Power Snatch/ P Clean
10 Pushups

Only because he CrossFit's...

5/12/2012

5/12

CrossFit 540: 8,9  Special 'Ella' Charity WOD times
CrossFit 540 South: 12,1

Donations Optional

'Ella'
100 DU Buy in (200 Singles)
then
5rds
10 Thrusters A)115/75 B)95/65 C)75/55
10 T2B
10 Box Jumps (GS)
10 Burpees
10 Pullups
then
Finish with a 400 M run w a 45/25lb plate

5/11/2012

5/11

Rest Day!!!

Charity Ella WOD on Sat will have special times!
North:8,9
South: 12,1

See below on who to make checks payable to.

5/10/2012

5/10

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

FoundationsBeginner class at 5.30pm at North

WOD
'The Chief'
5rds
3 min AMRP
3 Power Cleans
6 Pushups
9 Air Squats
Rest 1 Min

Score Total Rounds

Here is a much more detailed account for what we will be working for on Sat Morning

Charity WOD Sat

Team, our friends over at CF Natural State, recently ran a charity wod for one of their own.... a little girl named Ella.
We are going to also participate in this event ( just a little behind) and do what we can to help.  All donations will be completely voluntary.
I will post more info soon on this special little girl.

The WOD is as follows

“Ella”

100 Du Buy IN
Then
5 rounds
10 Thrusters @ 115
10 T2B
10 Ball Slams @ 50(We will do KB swings)
10 Burpees
10 Pull-ups
Then finish with a 45lb weighted 400m run

5/9/2012

5/9

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

Warmup
6-6 Back Squats
2-2-2 Shoulder Press
You choose the weight

WOD
4rds
5 Squats any way
15 Pullups
A)185/125
B)155/105
C)125/80

Wait for it....

5/8/2012

5/8

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 5.30pm North

WOD  Last Done on 3/22/2012

The Junk Drawer

50 KB Swings
Run 400M
50 Pushup
Run 400 M
50 Box Jumps
Run 400 M
50 Deadlifts
Run 400 M
50 Wall Balls

5/7/2012

5/7

Rest Day

Foundations/ Beginner Session at 5.30pm North

5/6/2012

5/6

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

WOD
Beep Test

then

5 rds
15 KB Swings
10 Burpees
A)55/35
B)45/25
C)35/20
AAB)70/55

5/5/2012

5/5

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

Crawfish Boil at North at 12!!!  Bring Drinks, chairs, baggo boards, or any other games!!!!

Team WOD (wod 4 at Crossfit Games Regionals)
2 person Teams
If not wanting to be on a team, ind wod of 35/25/15 reps may be done


75 Back Squats A)135/95 B)115/75 C)95/65
50 Pullups
25 Shoulder to OH
75 Front Squats A)85/65 B)75/55 C)55/45
50 Pullups
25 Shoulder to OH
75 OH Squats(FS if needed) A)65/45 B)55/45 C)45/30
50 Pullups
25 Shoulder to OH

****heres the kicker!  Once began, bar may not touch the ground under penalty of 5 burpees by both athletes

5/4

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

!!!! WE WILL HAVE A TEAM WOD ON SAT!!!!!  FYI.

Special Sessions at North and South on SAT due to Crawfish Boil

North: 7,8,9,10

South: 7,11

WOD

20 Min AMRP

10 Power Cleans

5 Squatting Box Jumps

Run 400 M

A)165/110

B)125/85

C)105/70

AAB)205/125 and only 7 reps

Regional Training WOD

Take the heaviest weight you were able to snatch during the snatch ladder, and set up three bars, one at your weight, and then two more at 10 lbs less each.... at the beginning of the WOD perform 1 rep a min at the lightest weight, then at min 2, 1 rep at the med weight, then at min 3,1 rep at heaviest weight.  Perform  all three minutes or rounds a total of 8 times.... or 24 min.

5/3/2012

5/3

Rest Day

Foundations/ Beginner Class at 5.30pm North

5/2/2012

5/2

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

'Wheely Chairs'
100 M of Lunges
Run 800 M
20 Burpee Pullups
100 M Lunges
Run 800 M