11/1/2012

11/1

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

Foundations at 5.30 pm North

Team, we have the new HOA Shirts currently made(Veni, vidi, vici!)  Tomorrow they are only available to our HOA Athletes(to make sure our teams all have them that want them).  They will go on sale to everyone on Friday... as well as two other new T's, and two more ladies t's on the way!

WOD
2rds
30 Back Squats
Run 800M
A)115/75
B)95/65
C)75/55

One of the new shirts

10/31/2012

10/31

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

***Special 5pm session at South on Friday evening.  Regular evening sessions have been cancelled.  North has regular sessions

***Sun Session cancelled at both Gyms!

WOD
Fight Gone Bad
3rds
1 Min of each of the following
Rowing(calories)
WallBalls
SDHP
Box Jumps Push Press
Rest 1 Min

AAB Alternate
Snatch Drills
Snatch Work

Clean and Jerk Work

4rds
Row 500
Rest 1 min

10/30/2012

10/30

Rest Day

Foundations at 5.30 pm North -going over DU, Pullups, etc.

SPECIAL TIMES AT SOUTH ON FRIDAY!!!
Due to ALL trainers leaving for the comp, only one session at South will be offered FRI NIGHT at 5pm.  Regular sessions at North.

Saturday is a rest day, and BOTH gyms will be closed on Sun.  NO SESSIONS ON THE WEEKEND

HOA'ers

Heat Assignments have been posted, check out the tiny print below.   Lets plan on being at CrossFit Springfield no later than 5 pm.

Team, we have a LARGE group going.  We will use our Facebook page as a way to try and communicate with the group.  But please.... be in contact with your team, and your little caravan that you are traveling with.  Although we dont want anyone to get left behind or left out of anything,  it would be almost impossible to communicate with everyone directly.

So look out for each other.... check in on each other.....take care of each other.  We are a family first and foremost.  And this weekend needs to be FUN above all things.  We come to the gym everyday because it adds something positive to our lives.  Lets not let the weekend change that at all, or who we are.  Because at the end of the day.... its just a workout, right? :)

Most likely on Sat night we will hit up BWW for dinner.  May as well make it a tradition huh?  Know that its completely all right if any team wants to do their own thing....50+ people is a lot to squeeze into a booth at a restaurant.   But if you do break away please make a point to include everyone on your team/group... its sooooo easy to forget to text someone when making plans.

This is going to be a great weekend crew!  Lets go do our best, be rockstars, and represent our family like we do every day anyway!

10-29-12

CF 540 North: 5:15, 6:15, 7:15, 8:15, 11:30, 4:30, 5:30, 6:30

CF 540 South: 5:15, 6:15, 11:30, 4:30, 5:30, 6:30

Foundations 5:30 North

Find 1 Rep Max Thruster

Then

30-20-10

Front Squats/ AAB OH Squats

Toes 2 Bars

Pushups

A) 115/75 B) 95/65 C) 75/45

10/28/2012

10/28

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

WOD

21-15-9
Deadlifts
Run 400 M
A)225/155
B)185/135
C)155/105

10/27/2012

10/27

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

Box Squats
5-5-5@70-80
3-3-3 @80-90%

Team WOS
8 Min AMRP
10 WB
10 KB Swings
A)55/35
B)45/25
C)35/20
AAB)70/55

rest

8min AMRP
10 Thrusters
5 Box Over Burpees
A)95/65
B)75/55
C)65/45

10/26/2012 and practice wods

10/26

Rest Day

HOA Practice WODs

WOD 1
guy/girl Teams
2 People 5 min as many HSPU between the two
2 People 5 min as many DU between the two
2 People 5 min as many MU between the two

WOD 2
Girls go first
2rds
30 BFB
300M Row
30 Ball Slams 50/35
30 OH Squats 125/90
30 C2B PU
Run 300M sandbag 100/50
then Guys go

10/25/2012

10/25

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

Foundations at 5.30pm North

WOD
21-15-9
Jumping Squats
Pullups
Bar Facing Burpees
A)135/95
B)115/75
C)95/65
AAB)C2B, no BFB

AAB Two A Day

Row 1000M
25 Pistols
15 HPC 225/135

10/24/2012

10/24

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

WOD
5rds
5 Deadlifts
Run 200M
Rest 30 sec
A)255/165
B)225/145
C)185/115
AAB)315/205

After Option
Bottom Half Tabata squats
*every time athlete is not moving or squatting, one burpee after tabata

AAB Two a Day
4rds
Row 400
Rest 1 Min

2 min max reps
115/75 HPC w Fat Gripz

10/23/2012

10/23

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 at 5.30 pm North

WOD

The Filthy 50  (is this egotistical?;)

AAB

If you dont trust the bar path of this drill, check out this next vid

Does that look familiar?

Snatch Drills
Done in slo mo and steadily on to faster speeds
Heavy Snatch Pulls


Then
Amanda
9-7-5
MU
Snatches 135/95

If athlete doesnt have GS MU
double rep C2B Pullups

AAB Two a Day
Do the front squats from Sunday if you didnt do them then....

10/22/2012

10/22

Rest Day!

Foundations at 5.30 pm North!

10/21/2012

10/21

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

Front Squat
5-5-5 @70-80%
3-3-3 @80-90%


last done on 8/26

10rds

7 G2OH

Rest 30 seconds

A)135/95

B)115/75

C)95/65

Intensity is key for this wod, the athlete should be able to move through the reps quickly, although painfully,;) in the first 4-5 rds.  If breaking down early, drop weight and scale for intensity.  Its not about destroying todays wod, its about destroying tomorrows.

This weeks HOA Practice wods

WOD 1
10 Min to find max Snatch

WOD 2
Guys first
8 min AMRP
15 Thrusters 115/75
7 Bar MU
20 Box Jumps 30/24 GS
The athlete that begins the movement must end the movement without help.  Athlete does not always have to do the same movement
Females begin 8 min AMRP where guys finished up
Score total Rds + reps

WOD 3
relay
Guys then Girls
120 KB Swings
100 M Sled Push 4 plates/ 2 plates

10/20/2012

10/20

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

Team WOD

10 Min to find Jerk Max
ladies add 100lb to score

then

15 Min AMRP
10 WB
10 T2B
10 Ring Pushups

5 Min to find
Max DU/singles
between both teammates

10/19/2012

10/19

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

Find Squat Clean Max

then

15-12-9-6-3
Squat Cleans
Run 200M between each set
A)135/95
B)115/75
C)95/65
AAB: add 20 lbs each set

AAB Two a Day
4rds
Row 400M
Rest 1 Min

10/18/2012

10/18

REST DAY

No foundations today

10/17/2012

10/17

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
Crossfit 540 South: NO MORNING SESSIONS...CHECK FB FOR 11.30 STATUS...

TEAM PLEASE NOTE, WE ARE HAVING ELECTRICAL ISSUES AT SOUTH.  IT SHOULD BE RESOLVED EARLY TOMORROW BUT UNTIL CERTAIN,

MORNING SESSIONS ARE CANCELLED AT SOUTH.

PLEASE COME TO NORTH!  We would love to have you!

WOD
4rds
20 Pullups
20 Deadlifts
20 T2R
20 Jerks
Rest 1 Min
A)135/95, 95/65
B)115/75, 75,55
C) 95/65, 65/45

AAB Two A Day
30 Min Snatch max work
EMoM for 15
1 Snatch at 60-80%
1 Snatch at 80-90%

10/16/2012

10/16

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 at 5.30 pm North

Bringing Kiddos up right:)

WOD
20 Squats
Run 200M
20 DU
Run 200M
40 Squats
Run 400
40 DU
Run 400M
80 Squats
Run 800M
80 DU
Run 800M

AAB Two a Day
30 Bar MU for time

10/15/2012

10/15

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 at 5.30pm North

Back Squats
6-6-6 @75-85%
4-4-4@80-90%

*last done on 4-2715-12-9-6-3
Power Cleans
Bar Facing Burpees
A) 135/95, B) 115/75, C) 95/65

Extra AAB
Row 4 500M intervals

HOA Practice WODS

WOD 1

2 person relays
3rds
15 Pullups
15 C2B Pullups
Down and Back Burpee Broad Jumps
Next relay goes
repeat
Next relay
repeat

WOD 2
AMRP in 15 min
Two Teammates perform
5 Turkish Get ups 45/25
10 Ring Pushups
10 Box Overs
50 DU
Tag next two
repeat
Tag next two

WOD 3
Find max Ground to Shoulder
15 min

10/13/2012

10/13

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

Team WOD
10 Min AMRP
15 Box Overs
15 Thrusters
30 DU

Rest

10 min AMRP
Increasing in sets of 5
WallBalls
SDHP
Squat Jumps

Rest
800M relat

10/12/2012

10/12

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

WOD
20 min AMRP
5 Pullups
5 Ring Dips
10 KB Swings 55/35
10 Burpees

AAB
Nate

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 MU
4 HSPU
8 KB Swings 70/55

Two a Day
Squat Clean Max

HOA WODS

WOD 1

2 person relays
3rds
15 Pullups
15 C2B Pullups
Down and Back Burpee Broad Jumps
Next relay goes
repeat
Next relay
repeat

WOD 2
AMRP in 15 min
Two Teammates perform
5 Turkish Get ups 45/25
10 Ring Pushups
10 Box Overs
50 DU
Tag next two
repeat
Tag next two

WOD 3
Find max Ground to Shoulder
15 min

10/11/2012

10/11

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

Foundations at 5.30 pm North

WOD

Front Squat Max Effort

5@70%

3@80%

2@90%

burn through above quickly

1@95+

1@95+

1@95+

1@95+

1@95+

then

6 min WOD

Run 

A)800M

B)600M

C)400M

AMRP

Front Squat

A)115/75

B)95/65

C)75/55

AAB)OH Squats

10/9/2012

10/9

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 at 5.30 pm North

WOD
2rds
25 Wall Balls
20 Pushups
15 Ring Rows
10 Burpee Pullups

rest 3 min

Repeat

AAB
Snatch Drills

Practice the pull Drills shown in the video.  Mainly going from the knee dip to the top of the knees and back up again.  Add the final pop as comfort sets in.  Add speed and fluidity as more comfort sets in.
20 min
then
Snatch Balance
Find max
then
12 min amrp
10 Ring Rows
10 HSPU using 25lb plates
10 T2B
20 Wall Balls

10/8/2012

10/8

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 at 5.30 pm North

Box Squats
5@70%
3@80%
2@90%
burn through above quickly
1@95+
1@95+
1@95+
1@95+
1@95+

20 Deads
Run 200M
20 Jumping Deads
Run 200M
20 SDHP
Run 200M
A)95/65
B)75/55
C)65/45
*goal of wod is to teach full hip ext without early arm pull.

AAB
20 Power Snatches
Run 200
20 Split Snatch, alt
Run 200
20 Snatches
Run 200
115/75
*Although speed and intensity are encouraged, muscling the rep up without regard for technique is counter productive to prepping for comps.

10/7/2012

10/7

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

4rds
Run 400M
Rest 1 Min

then

Tabata
Squats
Fly Traps
KB Swings 55/35

10/6/2012

10/6

HOA Practice at 11 at North

If your team is not able to get together at this time, Feel free to meet at any of the reg sessions on Sunday.

HOA practice WOD

WOD 1
3 People
7 Min AMRP
As Many Cleans Possible

WOD 2
3 people not same as cleans
7 min AMRP
Relay sprints around the parking island
*if time is expiring, team has options of doing squats to beat out other teams w same number of laps.  More laps will beat any number of squats

WOD3
2 person Relays of total team
15 T2B
Then Burpee BroadJumps from Pullup bars across Gym and back
Each two person team performs three rds and then next two person team begins.  Score fastest time.

10/5/2012

10/5

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

HOA'ers, check FB for weekend practice info.

WOD
Jerk
10 reps at Bar
10 reps at 30-40%
5 reps at 50-60%
Above should not take more than 10 min
2@ 80-90%
7x1@ 90%+
*to all the athletes that are tight in shoulders/elbows/wrists, come early to loosen up.  A tight body can doom a lift before the weight is even loaded

then,

Shred and Spin
50 S2OH
50 HPC
25 S2OH
25 HPC
100 DU 200 singles
A)75/55
B)65/45
C)55/35
*Bombed Weights = 3 Burpees (and yes that counted as a bomb)
AAB) 95/65
Intensity is the goal.  If the athlete cannot perform at least 15 reps unbroken, weight should be dropped.

10/4/2012

10/4

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

Foundations: 5.30pm North

WOD

10 Min AMRP

2rd of Cindy

Run 100 M

AAB

5 MU

Run 100 M

Next rd alt w 5 Bar MU

Rest 

10 Min AMRP

Cindy

*Athletes are encouraged to chain pullups together as opposed to using a giant kip to get 1 Pullup at a time.

10/3/2012

10/3

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
Back Squats
5 @ 70
3@ 80
2@ 90
1@95+
1@95+
1@95+
1@95+
1@95+
*Back to Max efforts team.  Remember this does not mean you need to find a new max.  It means you are going for a max effort for all of the 95+ reps.  It is important to grind out those reps at your max effort.  What ever that may be.  Even if you find yourself getting weaker as the squats continue and you fatigue.

After
21-15-9
Deadlifts
Front Squats
A)225/155, 135/95
B)185/135, 115/75
C)155/105, 95/65
AAB: OH Squats

10/2/2012

10/2

Rest Day

Foundations at 5.30 pm North