9/1/12

9/1/12

CF 540 North - 7,8,9,10

CF 540 South - 8,9,10

Announcement regarding HOA - Lewis will not be joining our 540 team for the HOA competition, so all males will move up one spot.  Also, if your team wants a special name, please have it to Trevor or Ben before Monday.

WOD

2 Rounds

100ft of lunges

20 Power Cleans

10 Jerks

Run 800m

A) 155/105

B) 135/85

C) 95/65

8/30/2012

8/30/2012

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/ Beginning session at 5.30pm North

Team, today is the last day to do any make up wods for the HOA tryouts.
We will try and have the results posted tomorrow.

 Also, if you competed this weekend, I am assuming that you are wanting to compete at the HOA event in Springfield MO over a three day period on the first weekend in Nov.  If not, you need to get with myself or a trainer pronto and tell us otherwise.  We have to sign up (PAY) for all teams this weekend.

I will do my best to make sure EVERYONE who competed is on a team.  All I ask is that if you are on a team, you do YOUR best to bring in a check for 45 dollars.
Thx crew!

Gen WOD

Front Squats
4-4-4-4  70-85%max


40 lunges
4 Deads
30 situps
3 Deads
20 pushups
2 Deads
Rest 1 min
40 lunges w Med ball over head
4 deads
30 situps w med ball
3 deads
20 Med ball taps
2 deads
A)255/165
B)225/135
C)185/115

AAB
Ev MoM for 30 min
5 Strict HSPU
5 Kipping HSPU
* all kipping if needed, only 5 reps if needed as well
next min
10 Pistols, add kb if needed
next min
4 Hanging muscle snatches
4 Hanging full Snatches 65/35... more if needed

8/29/2012

8/29

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

WOD

5 Box Jumps

5 SDHP

5Upsy Daisys

10 Box Jumps

10 SDHP

5 Upsy Daisys

15

15

5

20...

25...

A)75/55

B)65/45

C)55/35

alt after, Run 2000m for time

AAB

Exchange 3  Split Jerks for Upsy Daisys 205/115, Jerks must be held for 3 seconds on landing before recovering.

after

Set up snatch weight resting on stacked plates at mid thi, pull to snatch or split.  Start w bar and increase weight no more than in amounts of 20 at a time.

sigh.... not that well....

oh well.  work work work.

8/28/2012

8/28

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

AAB is an X-Wing

Shoulder Press
3-3-3-3
*try and find 3 rep max

then

Gen
3rds
21 Thrusters
21 Pullups
Run 400M
A) 95/65
B)75/55
C)65/45

AAB
Every Min on the min for 12 Min
2 Clean at 75%+-5
then
Every min on the min for 8 min
1 clean at same weight

8/27/2012

8/27

Rest Day!!

Foundations/Beginner Session at 5.30pm North

Makeup for tryouts at 6.30 North.

8/26/2012

8/26

CrossFit 540: 8,12,1
CrossFit 540 South: 11,12

Last Done on 10/2/11

10rds
7 G2OH
Rest 30 seconds
A)135/95
B)115/75
C)95/65

Scores so far, Yellow havnt performed all wods.  Scores subject to change.

8/25/2012

CrossFit 540: 7,8,9

CrossFit 540 South: 7,8,9

*Team, we will start the 9 session asap, so that we can get tryouts underway starting at 10.  Thx for your patience.

TeamWOD

Team Filthy 50

20 min amrp

One person works, other rests

if team gets done with wod in time frame,

Burpee Box Overs until time expires.

Team!  GREAT JOB TONIGHT!!!!  Very proud of everyone!  The atmosphere was incredible.  And thankful that you all put up with me as I got stressed!:)  thx for that.  Fast Runs and Big Lifts.  Now comes the rest of it!  

Here are standings as of tonight.  Remember 1st place receives 0 pts and so forth.  This is after three wods.  6 to go, and to continue to shape the mold.

Yellow names means I do not have all your scores yet, or you have not performed all the wods yet.

Show starts at 10 am.  We will try and move as smoothly as possible.  Maybe bring some grub and drink for yourself as well.

8/24/2012

8/24

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

*****NO 6.30 SESSIONS AT EITHER GYM FRI NIGHT

HOA tryout wods 1 and 2 beginning at 6 North.

Sat reg Wod times.
North:7,8,9
South: 7,8,9

Sun reg times
North: 8,12,1
South: 11,12

WOD
'Cindy'
20 Min AMRP
5 Pullups
10 Pushups
15 Squats

A good watch

8/23/2012

8/23

Rest Day!!!

Foundations/Beginner Session at 5.30pm North

Fri:
There will be NO regular session at 6.30 at either gyms due to the HOA tryouts.

Sat:
North-7,8,9 sessions
South-7 am session only

Open Gym at North from 10-2ish, while we have tryouts

Sun:
North-8am, 12,1
South-11,12

8/22/2012

8/22

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

3rds of Eva
30 KB Swings
16 Alt KB Pushups (side of chest touches KB)
Run 800M
A)70/55
B)55/35
C)45/252

AAB

the 540

HOA Tryout WODS

Team here is a list of Wods for our tryouts

All workouts will be scored equally.  First place finish scores 0pts, 2nd place-1pt and so forth.  Athlete must perform all wods either Scaled or RX'd.  Athlete does not have to be able to complete ALL moves in every workout in order to qualify.

Absent Athletes must perform Sat and Sun Wods in the same manner as all weekend athletes.  A break in between days will not be allowed.

Wens:

The 540  - to be done at any session, as long as counted and scored
Scaled: Jumping Pullups, 65/45 Thrusters, 95/65 Cleans, 25/15 Lunges

Fri Night

WOD1

Oly Total
12 minutes to find both your Snatch and your G2OH
Score total Weight

WOD2

Run 1200M
Run 400 M with Sandbag 50/25
Scale 800/400

Sat 10-2ish

WOD3

5 min AMRP
15 WallBalls
2 MU (MU must be begun with locked elbows while hanging-***rx option of 8 C2B Pullups AND 8 Ring Pushups per 2 MU.  Pullups and Pushups may be done in any order but 8 of both must be completed before moving back to WB

Scaled: WB into the red, and 15 Jumping Pullups and 10 Knee Pushups

WOD4

7 min to find 3 rep Deadlift max.  Athlete must maintain contact with bar and show control moving down.  Athlete may not pause at bottom for more than 1 second.

WOD 5

6 min AMRP
Ever increasing in sets of 5,  (5,10,15,20.....) perform as many reps possible of both KB Swings and GHD Sit ups  70/55.  In between each set, 20 DU must be performed.

Scaled: KB weight 55/35, regular sit ups, and Singles

SUN 2pm - on

WOD6

5 min AMRP
5 min of Thrusters 155/105
Scaled 105-70

WOD 7

Row 400 M
20 T2B
20 HSPU
Row 300 M
10 T2B
10 HSPU
Scale: T2R, Burpees

WOD 8

6 min AMRP
2 Rope Climbs
7 OH Squats 135/95
Scaled: Rope from Lying to Standing and 95/65 OH Squats or Double rep Front Squats

8/21/2012

8/21

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

15 Thrusters
Run 200 M
20 Thrusters
Run 400 M
30 Thrusters
Run 800 M
Weight drops after every run
A)135/95, 95/65, 65/45
B)115/75, 75/55, 65/35
C)95/65, 65/45, 45/35

8/20/2012

8/20

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

Team, the event was a great success.  Thanks for everyone coming out and providing such a great atmosphere.  Our members/athletes truly rock.  The donations of time and money to the project leaves me so humbled.   We will get out the amount we raised for the Capps pronto.

Special HUGE thanks to all the trainers and a few members as well, who worked SOOOOOOO HARD making this thing run smoothly.  Lots of detail work...(not my specialty) and solid grunt work, went into Saturday.  I would be nothing without the incredible people that I get to surround myself with every lucky day.

***********HOA Tryout Info*************
Wens:  The 540 will be the AAB wod for those trying out.  Any reg session will work.  Just know you have to be counted and judged.

Fri: Wods 1 and 2 at 6pm North.
Sat: Wods 3,4,5 starting at 10am North
Sun: Wods 6,7,8 starting at 2pm North.

If you cant make a day, please note that in the effort of fairness, we have to ask you do the wods in the same order at least as everyone else.  For example, if you cant make Sunday, you will not be allowed to do the wods on Sat, recover on Sun, and tryout on Monday.  Ask the trainers with any questions.  We will do everything we can to work with you and your schedules.

Thx for the patience!!!

Gen WOD
10 rds
10 Deads
15 Nasties
Run 200 M
Rest 1 min
A)135/95
B)115/75
C)95/65

AAB
warmup
20 Cleans to Jerk from 40%-80%

Hi Bar Back Squats
4@65%
3@75%
2@85%
1@95%
1@95%+
1@95%+

1@95%+

1@95%+

3rds

10 Deadlifts

50 DU

275/185

8/19/2012

8/19

RestDay!!!

Open Gym at North at 2.30

8/18/2012

FRONING VS 540

Its here team.

11-4  Show up and have a good time.  BYOB or soda, or chairs:)  Register at the door.  Enter to win prizes all to benefit a local family.

At our North Gym in Springdale.

See you there!

Info For Sat's Froning vs 540

Event begins at 11 am

11-11.45 register/buy raffle tix/ raffle draw for
-Rich signed items
-WOD w Rich
-Partner in Baggo Tourny w Rich

11.45 - Froning vs the 540
12-2 Open Heats for those who signed up to WOD.  10 min cap on workout
1.30ish Rich addresses the group

Also available will be stations to compete for best score in
Squats
HSPU
DU
MU
T2B
Burpees
KB Swings
Pushups

for various prizes

Baggo Tourny - sign up on site w partner

FYI
Water and food will be provided, BYOB/ soda
Feel free to bring Chairs
24 hr vet clinic across street has asked that their lot remain open.

8/17/2012

8/17

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

****No 6.30 at North tomorrow!!!!!

WOD
5rds
10 Front Squats
20 Commando Pushups
30 Commando's
40 DU/90 singles
A)125/85
B)95/65
C)75/55

AAB
Front Squats
4@60%
3@70%
2@80%
1@90%
1@95+
1@95+
1@95+
1@95+
*Remember it is not about getting a max, as it is about getting in the reps

Then
21-15-9
HSPU
KB Swings
70/55

8/16/2012

8/16

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 5.30 pm North

Hes on the way ladies and gents

Gen WOD
7 Deads
3 Burpees
7 Deads
3 Burpees
7 Deads
3 Burpees
Run 800m
30 Tuck Jumps(option Squats)
Run 200m
A)225/155
B)205/135
C)165/85

Alt AAB
Find Hi Hang Snatch Drop Max

50-35-20
WallBalls
Pullups
DU

Remember crew, this is what we want to get back too... train hard, become more

8/15/2012

8/15

Rest Day!!!!

HOA tryout info:

There will be no friday night tryout wod.

We will either do the 540 on a rest day next week or have the option of doing it one of the regular days in place of the wod.

The rest of the tryout wods will be on next Sat and Sun for sure, and Fri if everyone wants to do it then.
We will let people vote on FB.

Froningvs540

Begins at 11.  You can register at the door.  We will be grilling chicken and have other eats.  BYOB.  No regular sessions on Sat.  Also, we will be canceling the 6.30 pm Friday night session at North, to make sure gym is prepped for event.

If you did not register online, get there early to get a T.  And remember portion of ticket sales and all raffle tickets go to help out some of our own, the Capps family.

Hope to see everyone there!!!

8/14/2012

8/14

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

Foundations/Beginner Session at 5.30pm North

***We will not be doing at HOA tryout wod on Friday Night.  more news to come.

WOD
Sets of 10-9-8-7-6-5-4-3-2-1
Thrusters
Burpees
then
run 800M
A)115/75
B)95/65
C)75/55

AAB
7 Min AMRP
5 Thrusters
30 DU
rest 3 min
3 min AMRP
5 Thrusters
30 DU
135/95

AAB after
80 ft of HS Walks

8/13/2012

8/13

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

Not for score
10 min perform as many Strict Pullups possible

then,
last done on 1-29
3rds
10 Power Snatch/Clean
10 Pushups games style
10 Power Snatch/Clean
10 Pushups

10 Power Snatch/Clean

10 Pushups

Run 200M

65/45

*For a LEGIT gs pushup, the hips and shoulders move at the same rate of motion.... as fatigue sets in many times the shoulders will be pushed up while the hips stay on the ground, creating a 'worm up' effect.  Dont be wormy.  Be legit.

8/12/2012

8/12

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

WOD
Box Squats
4@70%
3@80%
2@90%
1@95+
1@95+
1@95+
1@95+

then

4rds
10 T2B
15 SDHP
20 WB
A)75/55
B)65/45
C)45/30

AAB extra
Row 1000M for time
and or
Hi Hang Snatch Drops

8/11/2012

8/11

Rest Day!!!

Mobility Clinic from 10.30-12.30 at North w Zo

8/10/2012

8/10

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

WOD

4K Gone very Bad

Run 800M
30 Bar Overs
Run 800M
30 SDHP
Run 800 M
30 Box Overs
Run 800 M
30 Thrusters
Run 800 M
30 Burpees
A)95/65
B)75/55
C)65/45
AAB) No more than 10 total breaks in movements

8/9/2012

8/9

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

Foundations/Beginner session at 5.30pm north

WOD
20 Power Cleans
10 Cleans
A)155/105
B)135/95
C)115/75

AAB: Power Snatch and Snatch at 135/95

AAB after: Jerk Max

8/8/2012

8/8

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

**Last day to sign up for the froning event!

froningvs540.blogspot.com

Front Squats (30 min
3@80%
3@85%
2@90%
2@90%
1@100%
1@100%

2rds
20 S2OH
20 HPC
20 Pullups
A)115/75
B)95/65
C)75/55

AAB
Drill Work
with increasing weight,
set bar on box/bench at knees in beginning of pull #2
Finish the clean/power w full ext and without jumping forward

8/7/2012

8/7

REST DAY!!!!

4.30 North : Oly Class w Zo

5.30 North : Foundations/Beginner session 

8/6/2012

8/6

CrossFit 540 North: 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


*****Online sign up for the even Froningvs540 will shut down on Wens.  You can still just show up, but we cant guarantee you a Tee or a spot if you want to wod that day.

*****Team, we have to sign up for the HOA in Springfield MO in early Nov, on Sept 1st.  That includes member names on teams.  So we need to know who will be on which teams before then.  We will be having tryouts the weekend after Rich comes (Aug 25 and 26th)  maybe the evening for the 24th as well.  There will be a total of 8 mini wods testing skills, strength, and endurance.  If you are wanting to compete in the HOA, you have to do the tryouts before the 1st.  If you cant make that weekend, be aware that you have to perform the wods in the same order fashion as everyone else....ie, back to back.

If you have questions, let me know!

our group last year!

WOD

35 min (so dont speed through it :)

Find 5 rep max on Deadlift

then

Gen WOD
3rds
6 parking spots of Frog Jumps
Finish Running 200 M
Rest 30 seconds
then immediately after the 3rd rd
20 Burpees
score total time

AAB
3rds
5 MU
30 DU
Run 200

8/5/2012

8/5

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

Run 400M
then in any order
10 rds of Cindy
and 10 Power Cleans
then
Run 400M
A)165/110
B)135/95
C)115/75
AAB)215/125

8/4/2012

8/4

*******SESSIONS AT SOUTH GYM ONLY!!!!!!!!!
South Gym located on MLK blvd(6th st) accross the street from Lowes.

CrossFit 540 SOUTH: 7,8,9,12,1

There is NO 10 or 11 session today

Team of 2 WOD
Complete in any order
Only one person can work at a time
Only one bar between teams (two for mixed teams)
Run 2 miles (between the two of you)
20 Rope Climbs AAB /40 Strict Pullups RX'd
30 Ring Dips
40 KB Swings

50 Thrusters 95/65

60 Deads 135/95

8/2/2012

8/2

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

AMRepsP in
20min
20 Pullups
20 HSPU
20 Squatting Box Jumps
20 Pushups
20 SDHP 95/65
20 WallBalls
200 M Run holding 45/25lb plate
200 DU

AAB
3 sets of max L Sit holds