CrossFit 540is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
7 min AMRP
20 Power Cleans 95/65
Run 200 M
Rest 3 min and change weight
7 Min AMRP
15 Power Cleans 115/75
Rest 3 min and change weight
7 Min AMRP
10 Power Cleans 155/100
Halting Deads as well
Knee Hanging Power clean drills using boxes or benches
Gradually add weight
5 min AMRP
with time left as many DU as possible
Filming at 11 North for 'Training for Froning satire Vid.... if you want participate..roll out.
12 Min for both members to find G2OH Max
-ladies get a 120lb buffer to score
3 min to clear area/prep
12 min AMRepsP
10 Back Squats135/95, 115/75, 95/65
10 Front Squats 115/75, 95/65, 75/55
10 OH/ Front Squats 95/65, 75/55, 65/45
*50 reps per round
One bar to team, two if mixed gender
One person works at a time.
Team members must clean up bar and weights on pain of death
Score is total weight lifted added to total reps scored.
Recently we hung a sign up sheet dubbed 'the contract'. There has been a little confusion over this and what it means.
CrossFit is about a lot of things. Improving overall general fitness and the name of bodily preparedness is probably the main goal. One of the ways that CrossFit helps people reach that goal is the whiteboard....or....competition. Greg Glassman (creator of CF) discovered that where a person will push hard to improve overall fitness, they will KILL themselves for points. So one of crossfits cornerstones is quantifiable results. Always being able to judge your fitness goals, to either others, or more importantly, yourself. Having smaller goals outside of the scale and how you think you look in the mirror has changed millions of lives and altered the way many view fitness as a whole.
This little facet of the CrossFit philosophy ultimately led to the CrossFit Games. To find out who really does have the best 'fran' the best 5k, the highest deadlift, or the best average of all three. Similar to who has the fastest car, who has the best fantasy football team, or is chocolate better than ranch dressing(think on THAT one for a bit). We as a society love to know 'WHOS THE BEST!!??!?!?!'
Sure enough the success of the CF Games led to smaller competitions for the 'mortals' to compete in as well. Which is where the contract comes in.
You do not have to be good at the sport of CrossFit to be 'fit'. For example, CF has embraced the Olympic move the snatch as a mainstay in their competitions. The snatch is a learned skill move similar to being able to shoot a three pointer. Just because you cant drain them from downtown doesn't mean your are not in crazy good shape.
So please understand, AAB is designed solely for the person wanting to improve at the sport of CrossFit. Not necessarily for the person who wants to be fitter. The general wod more often than not, is a better overall fitness workout than the AAB.
The contract and the sign up sheet next to it, is meant only to motivate and hold accountable current and aspiring athletes to rise to the next level of crossfit competition.
Please, do not feel as though you are a bad CrossFitter if you are not as interested in AAB. That's fine!!! Snatches, OH Squats, Muscle ups, and walking on your hands are learned skill movements that take practice and determination. Not being able to do those things says NOTHING about your general fitness level... Anymore than being able to drive a golf ball down the fairway or shoot a bulls eye with a bow and arrow.
All these things being said... Do what makes you happy. Always. We want CrossFit 540 to be something you always look forward to. To be challenged, rewarded, and associate with wonderful like minded people.
This is as much a Contract for 540 Athletes as it is a Sign
up sheet.This past year, we saw a good
showing at the HOA in Springfield, and a better showing at the CrossFit Games
Regionals in Chicago.Seeing the efforts
and the athleticism displayed daily in the gym tells me that not only can we
repeat the performances of this past year, but that we can eclipse them.
This will NOT be easy.Those wanting to contribute the CF540’s competitive accomplishments will
have to do much more than just show up and get a workout in.They will have to commit more of their time,
effort, and discipline than previously given.As the world of CrossFit grows and grows, so does the level of skill
that we will continue to see at not only the games…. but other events as well.
So we will be posting this sign up sheet at both gyms for
those wanting to sign up to be on CrossFit 540’s Competitive team.By putting your name on this sheet, you are not saying that you are a badass
athlete.But you are saying you will
train like one.
Nor are you saying that you expect to become the best our
group has to offer. You are saying that you will train like you want to be.
At our little gym, we have EXCELLENT QUALITY PEOPLE who come
and give of themselves every day.The people
we have who go and compete are representatives of these wonderful
individuals.So those who put their
names on this sheet should train daily knowing they represent more than just
their selves, but our gym as a whole.
Do the AAB
Do the AAB wods.They
are designed for one purpose.Competition.Sometimes the
general wod may seem like a more ‘conventional workout’ or a ‘better one’.But its not.It just focuses on different aspects.Commit to AAB if you want to compete.You will not lose your ‘cardio’, or your ‘lungs’.Not only will you keep those, but you will also
develop a better skill set, more speed, power, and drive than you had
previously.Our AAB consistent athletes
have seen NO drop off in cardio-centered workouts at all.What is more is that your trainers are
committing considerable time and resources to making sure the AAB wods give us
the best chance to competing with the best in our region.
Do the AAB
Do the AAB
Do the AAB
If you name goes on this list… do the AAB
Stop working out.START TRAINING.
Showing up to train, means you approach the daily wod
differently than you may have previously.From the moment your name goes on the list, it is not about the fastest time,
or ‘Rx’ing’ the workout, or doing a certain weight, or beating so and so.It is about YOU getting better.If that means you need to scale to work on
technique, you scale.If that means two
a days to practice movements, so be it.And it also means doing skill work until your blue in the face.Remember, results for skill work never lie with
heavy weight.It’s always found in light
weight (bar) skill work done again and again.And done right.Seek out the
trainers.Ask them for advice.Download Videopix.Record yourself.Show the trainer. Take the necessary steps
back so you can leap forward.
TBH, this is probably the most important item on the
agenda.‘you cant out train a bad
diet’…. Sound familiar?Problem is, many
of us think we are eating clean and
awesome when we are not. For example, lets say an athlete was eating very clean
paleo.TONS of veggies.Lean meats.NO GRAINS.But for what they were
trying to accomplish, (be a competitive athlete) it wasn’t right….It wasn’t bad!No, not at all.But it wasn’t right.
Now understand, every BODY is different.But I truly feel the Zone keeps an athlete
honest in eating in roughly balanced portions.Not the amount of food on your plate mind you, but the balance between
protein, carbs and fat.It allows for a
person to run cleaner and push the machine we call a body to a further stopping
point.Many times on a self-prescribed
‘clean’ diet, a person tends to put to much emphasis on either fats, carbs or
proteins.And being too consistently
heavy on anything will take that Filthy 50 time a few minutes higher than it
Buuuuuut Coach….. its haaaaaard…… I don’t have the
tiiiiiime…… its booooring….. I loooove ______(insert your favorite food)Heck, go ahead and enter whatever excuse you
have given yourself for as long as you remember.Just know, we are giving you the keys to an
engine that is more powerful than you realize.You can keep hanging your hat on
that excuse, all the way to the next time we do Fran and you get the same
time….. As for the rest of us…….. PR’s baby.PR’s
So I implore the members of our family to look into Zone and
cleaner eating… and I SCREAM at the people putting the names on this list to do
the same.Remember, you are representing
(in my humble opinion) some of the best people in Northwest Arkansas.Do them proud.
TRAIN SMART AND BE DETERMINED
If you have a problem movement, or an injury, you either
accept that as a deficiency, OR find a way around it.Don’t let your self despair and become
miserable.Become hardened and
driven.Remember if you decide that
failing isn’t an option…..then it isn’t.
Think about the movements that you struggle with.Experiment.Dwell on the physics of things. One of the worst things you can do for
yourself in training is to just continue to do reps the exact same way and
never stop to analyze.If you cant be
stronger or faster than the next guy/girl, you better be smarter!:)
MOST OF ALL….. Continue to have fun.This is all worthless if its not.But I know that if you put your name on this
list, you enjoy CrossFit.You enjoy
pushing yourself.And you enjoy seeing
the advancement of your fitness prowess through physical acts of
competition.Never let this stop being
The only reason we are going to work so hard is because in
our minds, Mr. Lombardi’s old quote rings true in our heads.–“I firmly believe that any man's
finest hour, the greatest fulfillment of all that he holds dear, is that moment
when he has worked his heart out in a good cause and lies exhausted on the
field of battle - victorious.
Team HOA is coming. This is a 3 day competition in Springfield MO in Early Nov. They are 6 Person teams. We will be competing.... how many teams? Up to you guys. BUT... be thinking on whether you want to compete. There is also a scaled division. The comp is awesome. Think about it. We will have sign ups soon.
20 Power Cleans
20 Box Overs (no commandos- sorry sam)
20 Burpee Pullups
Repeat Backward w/o 400
Find OH Squat Max
Individual Games WOD
10 OH Squats 155/105
10 Box Overs
10 Thrusters 135/95
10 Power Cleans 205/125
10 Burpee MU
Repeat backwards w/o mu
CrossFit 540: 5.5,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 south: 5.15,6.15,11.30,4.30,5.30,6.30
Find 3 rep max of
Hanging squat clean ( bar cannot be dropped)
15 power cleans
Establish a 400m sprint time
Only one person may 'work' towards the workouts reps at a time. While the designated person (person A) is repping out, person B is holding a squat at the bottom of range. person C is holding a plank on hands. When A is tired of repping, they move to person B's position (squat holds), and B moves to C's(plank holds), and C moves to A's(repping out the movement). Continue on rotating in that order.
REPS CAN ONLY BE COUNTED WHILE TWO TEAM MATES ARE HOLDING SQUATS AND PLANKS. ROTATION MUST BE MOVED IN CORRECT ORDER. Like a carousel:)