7/1/2012

7/1

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

Back Squats (everyone)
5@70%
3@80%
2@85%
2@90%
1@90%+
1@90%+
1@90%+

Gen WOD
3rds
50 Squats
20 Pullups
10 HPC
A)135/95
B)115/75
C)95/65

AAB
Nasty Girls
3rds
50 Squats
7 MU
10 HPC
135/95

Optional After
Hanging Snatch work

6/30/2012

6/30

Im With Miller 5k for charity day!

Race is at 8am at the Arvest Ballpark.  Race day cost is 25, 20 if you registered early;(.

Hope to see everyone there sporting their 540 gear!

AFTER RACE

open gym at North from 9ish....to 11.

6/29/2012

6/29

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

*****REMEMBER, Saturdays wod is a 5k for Charity.  8am at the Arvest Ballpark.  Race STARTS then btw.  Roll in with PR's on the brain and 540 shirts on the bodies;)

WOD
'Grace'
Ground to OH
30 reps
A)135/95
B)115/75
C)95/65
WB scores must be counted

Today is a fun day.... we have a CrossFit staple, and for some, it is a very quick intensity based workout.  Regardless of fitness level, it is a simple workout that can push everyone to complete exhaustion.  Use today's wod to build bonds with those around you.  Cheer them on.  Count for them.  EVEN if you know you wont make the whiteboard.  Squeeze every bit of effort out of someone, and then let them do the same for you.  The BEST thing about our little gym is what im describing in this paragraph.  Hands down.  So embrace it in todays wod.

After Grace, option of

Run mile for time

Snatch max (power or full)

Little vid of the guy whos coming to town in August!

6/28/2012

6/28

Rest Day!

Foundations/Beginner session at 5.30pm North

6/27/2012

6/27

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

Gen WOD
Run 800 M
then, 5rds of the following
10 Front Squats
30 Commando
rest 30 seconds
then,
Run 800M

AAB
Warmup (fist 15 min of class)
Split Stance Shoulder press @roughly 60%
2-2-2
Split/Regular jerk landing drills (add hip pop if needed--no jumping)

Jerk (20-25 min)
1-1-1-1-1-1
@85%+...emphasis on the "+"

then


Weighted Good Mornings (10-15 min)
Find 5 rep max (use chains or rings as safety net)

then
6rds
3 Front Squats 185/110
6 Bar Facing Burpees
Rest 30 sec

5k this Sat

Here is the link for the 5k this Sat

http://imwithmiller.com/milesformiller.htm


Team, remember, we will not have regular sessions this Sat.  Check out the link to register and help out a good cause.  Plus we get to do a 5k


It is at 8am at Arvest Ballpark.  Price is 20 bones. Let show out!:)


If you do  not want to register online, you can show up early, but no promise you will get a shirt.

6/26/2012

6/26/2012

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/Beginner Session at 5.30pm North

Gen WOD
Last Done on 8/16/2011
3rds
20 Pullups
15 Ringdips
Run 400 M

then, max burpees in 30 seconds

AAB
WOD 1
4 min AMRP
10 Back Ext holding a 45/25lb plate
10 GHD situps (touch the plate)

WOD 2
4 rds
50 DU
Run 200 M
9 min cuttoff

WOD 3
5 min AMRP
10 HSPU
10 Pistols

WOD 4
Push Dog Sled 200 M 90/45

Do them all and score them all.  Take all the time needed in between to rest

6/25/2012

6/25

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

little something on how we feel about our training/culture....courtesy of Crossfit Montcon

Them vs. Us

THEY have CNN or Kelly Clarkson playing in the background.
WE have other members cheering you on to finish your last rep.

THEY have cardio machines that tell you you’re going too fast.
WE have trainers that are telling you you’re not going fast enough.

THEY have mirrors.
WE have trainers that tell you how to correct your form.

THEY have biceps curls and cable crossover machines.
WE have squats and deadlifts that you’ll actually be able to transfer into real life.

THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.

THEY have a 20 minute workout in 2 hours.
WE have a 2 hour workout in 20 minutes.

THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.

THEY train for looks.

WE train for life.

moving on...

check out this great vid.  Look at Laura's shins/knees in the two variations of the box squat.

She shows how to do it correct....(shin straight up and down), and then shows how this squat can be done incorrectly, by rolling forward.  Then she fixes the issue at the end.

WOD (everyone...starting no later than 10 after, which does not include warmup)
Box Squats
5@60%
4 @70
2 @80
2 @85
1 @90+
1
1
1
1
AAB option
Inbetween every squat set, perform one Shoulder Press from a full split jerk landing stance @90%+

Gen and AAB Wod Warmup
2 min working on improving rack position
Gen WOD
*last done on 12/26/2011
8 Min AMRP
10 Power Cleans
10 Box Jumps
10 Upsy Daysies
A)115/75
B)95/65
C)75/55


AAB Wod
Every min on the min for 20 min
2 Power Cleans at 80%+max
on next min
3 mu or 3 Strict PU (a fail CAN count as a rep on MU...just learn from it)


then
AMRP in 2 min of Power Cleans at same weight
 recover and
AMRP in 2 min of MU/Strict Pullups (a fail CANNOT count as a rep)

6/24/2012

6/24

Rest Day!!

New 3 day cycle beginning tomorrow.

2/23/2012 Float Trip

9/23/2012


2012 Float Trip!!!


If you want to caravan....be at the gym at NINE!!  (Ken....be at the gym at 7.30)
If you want to meet us there, be at this address at 10.  Address is below, but they also have a website with a pretty good map.... We are going to the Wayside campsite.  


Remember.... cans...no glass.  Bring some food for yourself...and come ready to pr some amrps:)

ELK RIVER FLOATS / WAYSIDE CAMPGROUND

PO BOX 546 * NOEL, MISSOURI 64854

417-475-3230 * 417-475-3561

WAYSIDE@NETINS.NET

JCT. HWYS 59 AND 90

6/22/2012

6/22

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

******Team, we will be having a 4 DAY CYCLE this week.  Saturday will not be a rest day, but an on day at an offsite location.  We will be doing a series of AMRP's all day long.  Also known as AMBP, and AMJSP.  :)  Because we will be working out sooooo hard on Sat,..........

SUNDAY WILL BE A REST DAY.  New Cycle starting on Mon.

Also, please get in your float trip dues today, if you name went on the list then we paid for a spot for you.  Thx!!!  Also we do have a few open spots if any late comers want to join!

WOD

'Megatron'

100 M Frog Jumps

Run whats left of 800 M

then

50 Thrusters

50 Burpees

50 C2B Pullups

200 DU

*Partition as needed

then

100 M Frog Jumps

Run whats left of 800 M

6/21/2012

6/21

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

Foundations/Beginner Session at 5.30pm North

PLEASE GET FLOAT TRIP DUES IN TODAY OR FRIDAY.  20 A PERSON.  If you signed up then we paid and reserved a space for you.    Some people have had to back out... If you would like to go, but missed the initial deadline, contact Trevor to see if we can fit you in.

WOD
DT

5rds
12 Deads
9 HPC
6 Jerks
A)155/105
B)125/85
C)95/65

News News News

Team we have a lot of stuff coming up.... so its time we lay it all out!!!!

FLOAT TRIP

Its this Saturday.  If you signed up, please please, bring in either cash or check for 20 dollars.  Make sure a trainer checks you off the list of "shady people who sign up, take a spot but then dont come, or come but dont pay".  Come ready to hydrate, eat and have fun.  Its gonna be awesome.

 If you want to caravan... be at the North gym at 9.

NINE!!!! we may leave at 9.02.  If thats the case and you show up at 9.04, your outta luck.

If you dont wanna caravan, be at Elk River Floats  (over the bridge and to the right) by 10!!!

Elk River Floats / Wayside Campground

PO Box 546 * Noel, Missouri 64854

417-475-3230 * 417-475-3561

wayside@netins.net

Jct. Hwys 59 and 90

Miles for Miller 5k

http://imwithmiller.com/milesformiller.htm

This is June 30th.  We will be doing this for 540's wod that day.  Since this is a charity, you will need to click on the above link, and sign up.  Cost is 20 dollars, but goes to a good cause.  This race will be at the Arvest Ballpark.  More details to come.

Lets go and represent our little group with pride and great finishes.

Froning vs the 540

Having a bit of trouble currently with the sign up wizard online.... more info to come.

6/20/2012

6/20

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

Box Squats (below parrallel)
Find max
Do minimum of 8 reps at 90%

then
Gen WOD
8 min AMRP
Run 200 M
15 Flytraps
15 Situps

AAB
Annie
50-40-30-20-10
DU
Situps

6/19/2012

6/19

Rest Day!!!

Foundations at 5.30pm North

6/18/2012

6/18

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

Foundations/Beginner Session at 5.30pm North

         Optimus Prime

3rds
Run 800M
15 Squat Cleans
30 Pullups
*Partition as needed
**Option of doing Double Rep Cleans instead of Snatches
A)125/85
B)105/70
C)85/55


AAB optional
1 min amrp of GHD Situps
1 min amrp of HSPU

6/17/2012

6/17/2012

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

WOD

Knee Snatching play around
and
Power Clean Max
(first 30 Min)

then

last done on 12/28

Gen WOD
3rds
35 Wall Balls
100 Singles

AAB
3rds
25 Twoofers
50 DU

6/17/2012

6/17

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

Skill Session at 11 North:  Rope Climbs

****Junk Brands will be at gym to sell Headbands at North at 10

WOD
Box Squats (to below parallel
12 rds of 3 reps @50% Back Squat Max...or comfortable weight
-try to keep rds as close to every minute as possible( or faster...preferably faster)

then

Team WOD
8 min AMRP
21-15-9
Thrusters
KB Swings
A)95/65  70/55
B)75/55  55/35
C)65/45  45/25

6/15/2012

6/15

Rest Day!!!

6/14/2012

6/14/2012

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

Foundations at 5.30pm North

Gen WOD
Last Done on 11/10/2011
8rds
Run 400M
Rest 1 Min

AAB
Hi Hang Snatch Drop
Bar+ 15 reps

OH Squat
5 reps at 70%
4 reps at 80%
3 reps at 80%
2 reps at 85%
2 reps at 85%

then
60 Pullups
30 GHD's
rest 1 Min
Run 400
rest 1 Min
Run 400

6/13/2012

6/13

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

Gen WOD

8 min AMRP
10 HPC
5 Jerks
10 Box Jumps

Rest 4 Min

Repeat (start where you left off)
A)135/85
B)115/75
C)95/65

AAB
Warmup
10 Hi hip Pops (no lean forward)
10 Knee hip pops
10 Full hip pops (go as slow as needed in order to do it right)
15 reps of Snatch (split or full) @70%+ max

AAB WOD
5rds
10 HPC
5 Jerks
10 Box Jumps 30/24
205/125 scale as needed

6/12/2012

6/12

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

Foundations/Beginner Session at 5.30pm North

25 min
Shoulder Press
3@65%
3@75%
3@80%
2@85%

then

75 Squats
15 Ring Dips
15 K2E
Run 200 M
50 Squats

15 Ring Dips

15 K2E

Run 200 M

50 Squats

15 Ring Dips

15 K2E

Run 200 M

6/11/2012

6/11

Rest Day!!!!!

Foundations/Beginner Session 5.30 pm North

6/10/2012

6/10

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

Gen WOD

(Buy in) 75 Flytraps
then
21-15-9
Deadlifts
Updowns
Followed immediately by(buy out)
75 Pushups
A)245/165
B)205/135
C)165/110

AAB
Every min on the min for 5 min
3 Deads at 70%+
Every min on the min for 5 min
2 Deads at 75%+
Every min on the min for 5 min
1 Dead at 80%+
*must be completed in less than 20 min

G2OH
30x
155/105
Buyout
30 Pistols (scale to raised height as needed)

optional
1500 M Row for time

6/9/2012

6/9

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

Skill Session at 11  :  Jerks

Team WOD
Two person Teams

200M run Relay(1person runs while other waits, and then switch)
50 S2OH (One works, other rests)
200 M Run Relay
50 Power Snatch
200 M Run Relay
50 T2B
200 M Run Relay
50 Nasties
200 M Run Relat
200 DU
200 M Run Relay
A)115/75
B)95/65
B)75/55

Option,
Half reps for individual workout

6/8/2012

6/8

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

WOD/Warmup : Everyone
20 rep Back Squats
up the weight min of 5% if you were successful last week

Gen WOD
Last Done on 9-26-11
5rds
15 WallBalls
10 Box Jumps
5 Burpees

AAB
Warmup
15 Bar Halting Deads
15 Weighted Halting Deads
10 Weighted Halting Deads into Pull of any kind

Find Clean Max
(even if max is found early, get at least 15 successful pulls in)

then

60 WallBalls
120 DU
30 GHD's

6/7/2012

6/7

Rest Day!

Foundations/Beginner Session at 5.30pm North

6/6/2012

6/6

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
10 rds
4 Strict Pullups
8 KB Swings
12 Pushups
Buy Out 30 T2R
A)70/55
B)55/45
C)35/25

AAB:
Warmup
Choose weight
30 Halting deads (above knee)
30 Hip Pops, from any height
30 Hi Hang drops (no bend forward...at all)

Notice in Pic three that it looks as though the athlete is at a standing position...hes not.  Thats full extension.  Arms do no bend until the drop under the bar has begun.

Buy in 20 HSPU
7 rds
3 MU-use band as needed
3 Snatches-full(power/OH Squat not allowed)...scale as needed
Buy out 20 HSPU
135/95

Optional after wod-FOR ANYONE
2rds of Michael
50 Back Extension
50 Situps
Run 800M

6/5/2012

6/5

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

Foundations/ Beginner Session at 5.30 pm North

WOD (start at beginning of class)
Back Squat
6 reps at 75%
5 reps at 80%
4 reps at 85%
3 reps at 85%
3 reps at 85-90%
2 reps at 90-95%

then

Gen WOD
9 min AMRP
Thrusters
A)Buy in: One mile run, 95/65
B)Buy in: 1200M run, 75/55
C)Buy in: 800M run, 65/45

or

AAB (WOD 2;)
4rds
3 min AMRP
Thrusters 155/110
Buy in: 200M
Rest 2 Min

6/4/2012

6/4/2012

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

Foundation/Beginner session at 5.30 pm North

Lots of new people to the gym.... so this will be a first for a few!

Last weekend we had a holiday!  And you know what comes after a holiday with our group.

The Filthy 50
50 Box Jumps
50 Jumping Pullups
50 KB Swings 35/25
50 Lunges
50 K2E
50 Push Press 55/45
50 Back Ext
50 Wall Balls
50 Burpees
50 DU (100 singles)

Start where you want, but go in order...

K2E demo.... notice towards the end when they are showing hi rep examples.... they point out that the athlete gets shady....  nobody likes shady.  Unless you burn easy.  And we are a bunch of tan suckas

6/3/2012

6/3

Rest Day!!!

Mobility Session at North from 12-2!!!!

6/2/2012

6/2

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

****Special Skill practice hour at 11 North

*****Foundation Load Bearing session at 12.15pm North

*****Mobility Clinic Sunday from 12-2 at North

Gen WOD
10 Power Cleans
30 Nasties
*partition as needed
Run 400 M
10 Power Cleans
30 Nasties
*partition as needed
Run 800 M
10 Power Cleans
30 Nasties
Run 1 Mile
A)155/105
B)125/85
C)95/65

AAB WOD
5 Rope Climbs
5 G2OH 145/100
4 Rope Climbs
4 G2OH 165/110
3 Rope Climbs
3 G2OH 185/115
2 Rope Climbs
2 G2OH 205/125
1 Rope Climb
1 G2OH 225/135