CrossFit 540 is 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
_________________________________________________________________________________________

Tuesday, July 31, 2012

Froning Video

What are you doing to get ready for the Crossfit Games 2011 and 2012 Champion?



Don't forget to sign up to WOD or attend.

froningvs540.blogspot.com

8/1/2012

8/1/2012

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



25 min to find HPC Max, Hanging clean is acceptable

then

2rds
30 situps
20 KB Swings
10 KB OH Lunges
5 KB Snatches each arm
Run 1000M
AAB: GHD's

Monday, July 30, 2012

7/31/2012

7/31

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

Love that whistle....channels my inner middle school coach


Gen Wod
Back Squats
3-3-3-3-3
60%,70%,80%90%,90%

AAB
Low Bar Back Squat and Shoulder press (back and forth)
5@70%
3@80%
2@85%
1@95%
1@95%+
1@95%+
1@95%+

THEN

'Slaughters'
Clean
to
Thruster
to
Front Squat

'Sgt. Slaughters'
Clean
to
Thruster
to
OH Squat

Gen Wod
3rds
10 Slaughters
15 Box Jumps
buy out
50 Air Squats
A)95/65
B)75/55
C)65/45

AAB WOD
3rds
7 Sgt. Slaughters
7 Box Jumps
115/75
Buy Out
20 Pistols
36/28 in boxes

Sunday, July 29, 2012

7/30/2012

7/30

Rest Day!!!

Foundations/Beginner Session at 5.30 pm North

Saturday, July 28, 2012

7/29/2012

7/29

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



Warmup
Halting Deads up to A weight

Gen WOD
7 min AMRP
20 Power Cleans 95/65
20 Pushups
Run 200 M
Rest 3 min and change weight
7 Min AMRP
15 Power Cleans 115/75
15 Pushups
Rest 3 min and change weight
7 Min AMRP
10 Power Cleans 155/100
10 Pushups

AAB
Warmup
Halting Deads as well
Knee Hanging Power clean drills using boxes or benches
Gradually add weight

5 min AMRP
30 g2oh
with time left as many DU as possible

Friday, July 27, 2012

7/28/2012

7/28

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

Filming at 11 North for 'Training for Froning satire Vid.... if you want participate..roll out.



Team WOD
2 person
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 Pullups
10 Front Squats  115/75, 95/65, 75/55
10 Pullups
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.

Thursday, July 26, 2012

The Contract explained

Team,

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.

Soooooo....

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.

7/27/2012

7/27

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

Last Done on 10/13
*****Heads up!!!! the news crew will NOT be at the 5.15 in the morning.



Fight Gone Bad
3rds
1 min of each of the following
Row for Calories
Wall Balls
SDHP 75/55
Box Jumps
Push Press 75/55
Rest

Score total reps/calories rowed

7/26/2012

7/26

CrossFit 540:  REST DAY
CrossFit 540 South:  REST DAY

Foundations/Beginner Session 5.30 pm at North

Tuesday, July 24, 2012

7/25/2012

7/25

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




Gen WOD
Mini Murph
Run 800 M
50 Pullups
100 Pushups
150 Squats
Run 800M
*partitioned as needed

AAB
warmup
Halting Deads-light weight

Front Squats
5@65
3@75
2@85
1@95
1@95+
1@95+
1@95+
1@95+
Shoulder Press (in between FS sets)

5@65
3@75
2@85
1@95
1@95+
1@95+
1@95+
1@95+

then
50 pullups
50 push press 75/55
15 Burpees
15 Twoofers
100 DU

Monday, July 23, 2012

7/24/2012



7/24

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 5.30pm North



Last Done on 3/1

4rds, each for time....(have you guessed it yet.?.......)

Run 800 M
Rest as needed

mmwaahhahahahhaha!!!!

AAB (this is your warmup)

Snatch Drills
Lots of em
at various weights(but all light)
Hip Pop
Mid Thi hip pop
knee hip pop
Full hip pop

Find Split Snatch

3rds
20 KB Swings
10 Parking Spaces of Frog Jumps(every three jumps do 1 burpee)
Finish off 200 M





Sunday, July 22, 2012

Bring your A Game


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.

HOWEVER…..

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. 

DIET

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 could be. 

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 fun.  EVER. 

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.

To recap
-Be more because you represent the best
-AAB
-Diet
-Train Smart and Be Determined
BECOME MORE

7/23/2012

7/23

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 at 5.30pm North

*******Heads up!!!!!!!

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.



WOD
20 WallBalls
20 Power Cleans
20 Box Overs (no commandos- sorry sam)
20 Deadlifts
20 Burpee Pullups
Run 400
Repeat Backward w/o 400
A)115/75
B)95/65
C)75/55


AAB
Find OH Squat Max

then
Individual Games WOD
10 OH Squats  155/105
10 Box Overs
10 Thrusters 135/95
10 Power Cleans 205/125
10 T2B
10 Burpee MU
Repeat backwards w/o mu

Froning did it in 7min.  Whatevs...


Friday, July 20, 2012

7/21/2012

7/21
CrossFit 540: 7,8,9,10
CrossFit 540 South: 7,12,1

Choose as many as you want to do.  AAB'ers, 1,3,4 required

WOD 1     AAB
6 min AMRP
Run 800
w time left as many Squat cleans as possible
A)135/95
B)115/75 run 600
C)95/65  run 400
AAB)185/115

WOD 2

6 min AMRP
Run 800
w time left as many DU as possible

WOD 3  AAB
6 min AMRP
Run 800
w time left as many Parking Spot places as possible of sled push
5 45's for dudes
3 for ladies

WOD 4  AAB
6 min AMRP
Run 800
w time left as many Jerks possible
A)135/95
B)115/75 run 600
C)95/65  run 400
AAB)185/115

WOD 5
6 min AMRP
Run 800
w time left as many Burpee Box Overs possible







Thursday, July 19, 2012

7/20/2012

7/20

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


5@60%
3@80%
2@90%
1@95% push it from hear on!
1@95%+
1@95%+
1@95%+
AAB work in sets of 1 Shoulder press @95% in between squat sets as well

Gen WOD
4rds
Run 200
10 Squatting Box Jumps
5 Burpees

AAB
3rds
10 GHD Wall Balls
10 OH Squats  155/105
Row 100 M
then,
100 DU


Wednesday, July 18, 2012

7/19/2012

7/19

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
last done on 3/14


Nate

Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

20 Min AMRP
2 Muscle UP (6 Pullups or 4 strict pullups, 6 Ring Dips or 12 Box Dips)
4 HSPU
8 KB Swings

AAB)MU, HSPU, 70/55
A)Pullups/Ring Dips, NO mat, 70/55
B)pu/rd blue, 2 matts, 55/35
C)pu/rd green, Box, 35/20

AAB Warmup(before Nate) so dont dawdle.
sets of 10
Hi hang hip pops
mid thi hip pops
knee hip pops
full
Each rep should see the athlete drift backward a few inches
Ask the coach if you are hitting the movement, if not.....slow....it....down

AFTER Nate optional
add weight to drills


2 min max alt pistols


7/18/2012

7/18

Rest Day!!!

Monday, July 16, 2012

7-17-2012

7-17

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

Find Deadlift max

*must pull at least 7 times at or above 85%

then

2rds of FGB
Rowing for Cals
SDHP 75/45
Wallballs
Box Jumps
Pushpress
Rest
** athlete must go in order

He won the Games... now he comes to 540

Sunday, July 15, 2012

7/16/2012

7/16 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) Then 3rds 15 power cleans 15 burpees 135/95 115/75 95/65 AAB Establish a 400m sprint time

7-15-2012

7-15 CrossFit 540: 8,12,1,2 CrossFit 540 south: 2,3 Shoulder press Find max Gen wod 100 squats 15 strict pull ups Run 200m 75 squats 12 s pu 200m 50 squats 10 strict 200m 25 5 strict 200m AAB Replace strict pu and running with rope climbs in descending reps 4,3,2,1

Saturday, July 14, 2012

7/14/12

Rest Day!!

Tune in to the Crossfit Games

games.crossfit.com

Thursday, July 12, 2012

7/13/2012

7/13

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

WOD's



WOD 1
30 Deads holding dual KB's
Run/walk 200 M still holding KB's
for time

WOD 2
Run 1200M

WOD 3
2rds
30 Situps
30 Box Jumps
30 Tuck Jumps


WOD 4
Max DU/singles in 2 min

Repeat All Four wods




Wednesday, July 11, 2012

7/12/2012

7/12

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



Box Squats

5@60%
3@80%
2@90%
1@95% push it from hear on!
1@95%+
1@95%+
1@95%+
AAB work in 5 sets of 1 Shoulder press as well

then

Gen WOD
Run 800 M
25 HPC 
Run 800 M
115/75
95/65
75/55

AAB
70 WallBalls
Run 800 M
15 HPC
Run 800 M
185/115

Tuesday, July 10, 2012

7/11/2012

7/11

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

Team check out froningvs540@blogspot.com   Hope this answers everyones questions!



Gen WOD
30 Deads
30 Pullups
30 Pushups
30 Thrusters
95/65
75/55
65/45

AAB
Warmup
Hi Hang Snatch Drop (no bending forward..think, hi hang pops)
then,
25 min to find Hanging Snatch max (split, power, full, whatever)

3rds
10 Deads
10 HSPU
10 C2B
10 Burpees
315/215

7/10/2012

7/10

Rest Day!!!

Foundations at 5.30 pm North

Sunday, July 8, 2012

7/9/2012

7/9

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

Foundations/Beginner Session at 5.30 pm North

Our crash site on Sat

Gen WOD
3rds
12 Jerks
15 T2B / 30 situps
Run 400 M
A)155/100
B)125/85
C)95/55

AAB
4rds
3 Jerks
10 T2B
205/125

then

For time

Run 200 M
4 rope climbs
Rest 1 Min
Run 200 M
3 R C
200m
2 rc
200m
1rc


Saturday, July 7, 2012

7/8/2012

7/8

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


WOD

Box Squats
5@60%
3@80%
2@90%
1@95%
1@95%+
1@95%+
1@95%+
AAB work in 5 sets of 1 Shoulder press as well

10 min AMRP
5 Halting Deads
5 Deadlift
5  Jumping Deadlift Shrugs
5 Deadlift High Pop/Pull
5 Power Snatch
25 DU/50 singles
A)95/65
B)75/55
C)65/45

Friday, July 6, 2012

7/7/2012

7/7

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

Team WOD
3 person teams!

'500 times around the carousel'

100 Front/OH(aab) Squats 95/65
100 Pullups
100 KB Swings 55/35
100 Nasties
100 Burpees

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:)