12/1/2012

12/1

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

Team Wod

Each team member must first both perform the following
7 G2OH
14 Power Cleans
21 Deadlifts
*1 person at a time
then
Run 800M
and share the following
50 Pullups
100 Nasties
200 DU
A)155/105
B)125/85
C)95/55
AAB)185/120, C2B

11/30/2012

11/30

Rest Day!!!

11/29/2012

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 at 5.30 PM North

to be a cf'er in a world full of globo gym'ers

WOD 1 (last done on 10/25/11)
5rds
50 DU
Run 200M

WOD 2
50 Pushups (AAB:30 HSPU)
Run 400M
50 WB's wo squat
Run 400M
50 Situps
Run 400M

11/28/2012

11/28

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

Back Squats
7@50%
5-5-5@60-70
3-3-3@70-80

then, last done on 12/20

10 Front Squats
1 Rope Climb/5 Pullups
9 Front Squats
1 Rope Climb/5 Pullups
8
1
......
1 Front Squat
1 Rope Climb/5Pullups
A)135/95
B)115/75
C)95/65
AAB Rope Climbs

11/27/2012

11/27

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

Foundations at 5.30 PM North

540 Wrist wraps for sale at cost...$25.  We even have a few that arnt upside down.

Gen WOD

the Filthy 50

AAB
8 min to find Hanging Snatch max (any style)
10 EMoM 3 Snatches at 85-95%

then

Games Chipper
10 OH Squats at 155/105
10 Box Overs
10 Thrusters 135/95 w fat gripz
10 P Cleans 205/125
10 T2B
10 Burpee MU
Repeat backward wo MU

11/26/2012

11/26

Rest Day!

Foundations at5.30 pm North

11/25/2012

CrossFit 540: 8,12,1,2

Crossfit 540 South: 11,12

Gen Wod

50 Squats

15 Deads

50 Squats

15 Deads

rest 1 min

3rds

15 Ring Pushups

10 Ring Rows

rest 1 min

100 DU

Run 400M

A)225/155

B)195/135

C)155/115

AAB

25 Min to find max Clean from timer start

then

15 Min to find max weighted pullup and perfrom min of 5 reps at 95% that max

then 

Diane

11/24/2012

11/24

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

Team Wod

8rds
200 M Relay Runs
then,
125 Ring Dips (50 MU-Any kind)
100 HPC
50 Box Jump Burpees
*partition as needed
then
8rds
200 M Relay Runs
A)135/95
B)115/75
C)95/65
AAB)MU-155/110

11/23/2012

11/23

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

Back Squats
5@ 50%
3@65%
2 @75
1 @85
1 @95+
1
1
1
1

Gen WOD
3rds
10 Front Squats
10 Pullups
10 Bar Facing Burpees
Run 400M
Repeat  3rds
A)135/95
B)115/75
C)95/65

AAB
3rds
7 OH Squats
7 C2B Pullups
7 BFB
135/95

rest, then

Death by 17 Calories
EMOM row 17 calories until unable

11/21/2012

11/21

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

WOD

the seven

7rds
7 HSPU
7 Thrusters
7 K2E
7 Deads
7 Burpees
7 KB Swings
7 Pullups
A)135/95, 245/165, 70/55
B)115/75, 205/135, 55/35
C)95/65, 155/95, 35/25

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

11/20/2012

11/20

Rest Day!!

Foundations at 5.30 pm North

Holiday hours

Tues:  Rest Day
Wens: Normal Hours
Thurs: Closed
Fri: 8,9,10 at both gyms
Sat: Normal Hours
Sun Normal Hours

11/19/2012

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 at 5.30 PM North - squats

WOD

12rds
10 KB Swings
10 Jumps
10 Burpees
rest 1 Min

a)55/35
b)45/25
c)35/20

AAB
1 Min Max DU
rest 2
1 Min Max DU

20 Snatch pulls at 70%+
"practice doesnt make perfect....'perfect' practice makes perfect"


10 MU any kind
3 Rope Climbs
50 GHD's
3 Rope Climbs
Row 50 Calories
3 Rope Climbs

11/18/2012

11/18

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

Front Squats
5@60%
3@70
2@80
1@95%+
1
1
1
1

then

8 Min AMRP
15 Jumping Back Squats
30 DU
A)95/65
B)75/55
C)65/45

11/17/2012

11/17

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

WOD

Team Wod
One person works, one rests
4rds
200m Run
then
80 Wall Balls
then
80 Pullups
then
40 C and J
then
4rds
200M Run
A)155/105
B)125/85
C)95/55
AAB)185/115

AAB after
1 back squat at 95%+

11/16/2012

11/16

Rest Day!!!

11/15/2012

11/15

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 5.30 PM North

WOD

Elizebeth
Gen wod (Games Style)
21-15-9
Power Cleans
Ring Dips
A)135/95
B)115/75
C)95/65

optional after
3rds
Run 400
rest 1 Min
95% capacity

AAB
Elizebeth (classic)
21-15-9
Cleans
Ring Dips
135/95

Skill work after(choose or all)
One Squat at 95% max(warm up to get there)
Parallette HSPU
2 min of pistols

11/14/2012

11/14

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

WOD

Run 400M
21 S2OH
21 Pullups
Run 400
15 S2OH
15 Pullups
Run 400
9 S2OH
9 Pullups
Buy out
2 Min of Wall Sits

AAB Alternate
5-5-5 Shoulder Press
3-3-3 Push Press
1-1-1-1 Jerk (Jerks must begin in a Front Squat (clean) rack position - then repositioned - before jerk

4rds
10 Twoofers
10 C2B Pullups

on a side note....

This was a letter that Brad P sent over to me and I thought that I would share...(without his permission....sorry!)  What is listed below is why I love seeing you all every day.  It makes what I do exciting and rewarding...  And by the way, I prompted this with Brad by asking him what his numbers have jumped to since I knew that his gains had been phenomenal.  He is def NOT a self promoter.

Trevor,

In light of this past weekend’s events, I thought it would be good to finish this letter and send it to you.  First, participating in HOA 4 was incredible.  I appreciate more than trophies and podium finishes the resilience and courage that every one of the 540 athletes showed during each workout.  The fight, the pain, and the triumph is what attracted me to Crossfit.   Community is what we have, and wouldn’t exist without the attitudes and mentality each one of the athlete’s possess.  The passion and mental toughness from the individuals in our box continues to inspire me to be better both in life and in crossfit.

I wanted to share a couple of accomplishments, mentally, physically and in crossfit, I have achieved.  I am ordinarily not a self-promoter but believe this is just as much an accomplishment for you, the 540 coaches, and everyone in the 540 family.  When I began crossfit, March, 2012, I was a heavy smoker, weighed 190 lbs., ate fast food at least 4 times a week, and for the most part did not enjoy living in Arkansas.  I joined 540 to change my life, and the results for me are nearly indescribable.  In 8 months, I now weigh 176 lbs., eat a very healthy paleo diet (still working on getting it perfect), I HAVE QUIT SMOKING, and I feel genuinely excited about the community I live in.  Crossfit possess some of the most wonderful and inspiring people I have ever met, and I am happy I have been given a chance to be a part of it.

A couple of training accomplishments are good to use and compare as you will see below.  This is a testament to the hard work you put in to making sure all of us are reaching our potential.  I don’t plan on slowing down, or leveling off.  I strive for new PR’s every day, and I know with your coaching and prescribed regiment, it will get me to reach new levels of fitness and success that I never thought possible.

March 2012	November 2012
Fastest Mile Time:  9:48	Fastest Mile Time:  6:35
Deadlift Max: 275 lbs.	Deadlift Max: 405 lbs. 3 rep Deadlift Max: 385 lbs.
Split Snatch Max: 115 lbs.	Split Snatch Max: 185 lbs.
Power Clean Max: 155 lbs.	Power Clean Max: 245 lbs. 2 rep Power Clean Max: 225 lbs.
Box Squat Max: 215 lbs.	Box Squat Max: 315 lbs.
Back Squat Max: 225 lbs.	Back Squat Max: 320 lbs.
Jerk Max: 135 lbs.	Jerk Max: 225 lbs.
Front Squat Max:  155 lbs.	Front Squat Max: 255 lbs. 2 rep Front Squat Max: 235 lbs.
Hanging Power Clean Max: 165 lbs.	Hanging Power Clean Max: 235 lbs. 2 rep Hanging Power Clean Max: 205 lbs. 3 rep Hanging Power Clean Max: 185 lbs.
Thruster?	Thruster Max: 205 lbs.
Overhead Squat: 115 lbs.	Overhead Squat: 185 lbs.

Not sure how to see gymnastics comparisons, but I can say since day one, I could not do a toes to bar, HSPU, or climb a rope.  I could not do a ring or bar muscle up, and anyone who saw me do the thruster and frog jump WOD in the summer of 2011 can testify to how awful my endurance was.  I’m sure you can remember back a couple months ago that it was impossible for me to do a double under, but I am getting better every day.  I now can string 35 pull ups together, 7 unbroken ring MU’s, and climbed a rope multiple times in front of 500 people Saturday night.  I have maxed 22 HSPU’s unbroken and are proficient at toes to bar.  These are a few accomplishments in the box for me.  Crossfit has changed my life, physically and mentally.  Some days I leave disappointed and discouraged, wishing I was better.  However, it is good to take a step back and see how far you have come, and the people that have pushed you to get there.  I have great confidence that you, and the 540 family will continue to help push me to get these max’s and challenges even higher.  Thank you, sincerely, for helping me be a better person.

Bradford

11/13/2012

11/13

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

Foundations at 5.30 pm North

WOD

Box Squats

5@60
3@70
2@80
1@95+
1
1
1
1

7 Min AMRP
6 Burpees
4 KB SDHP
2 Squat Cleans
A)55/35, 135/95
B)45/25, 115/75
C)35/20, 95/65
AAB)185/115, 70/50

AAB extra
Butterfly Practice (reg or C@B

11/12/2012

11/12

Rest Day!!!

Foundations at 5.30 pm North

over Pullups, jump rope, GHD's and Back ext

11/11/2012

11/11

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

Wod
8 Min AMRP
10 Power Cleans
10 Nasties
10 Power Cleans
25 DU / 50 Singles
A)115/75
B)95/65
C)75/55

rest 4 min

Repeat starting where you left off

AAB
10 EMoM
1 Snatch Dead, dip at hip, hinge to knee, return to dip at hip
1 Snatch (any style, but try to duplicate the previous movement on the pull)

8 Min AMRP
5 Power Cleans
50 DU
205/120

11/10/2012

11/10

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

Team WOD
200 M Sled Push 2-45's/1-45
1000 M Row
100 HR Pushups or 50 HSPU
90 Pullups or 30 MU of any kind
200 M Run 45/35/25
50 Box Over Burpees
150 Air Squats or 50 Pistols

AAB is any and All 'or'
Can be done in any order.
No partitioning
Equipment is first come first serve

11/9/20102

11/9

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

WOD
the Ten Killer
10rds
10 Push Press
10 Bar Overs
10 Burpees
10 Double Unders
10 Fly Traps
Run 400 M
45 Min cuttoff

AAB
Back Squats
5@60%
3@70
2@80
1@95+
1
1
1
1

Weighted Pullups
5-5-5-5-5-5

then

EMoM 10min
5 Thrusters 95/65
5 T2B

11/7/2012

11/7

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
Run 800M
10 Power Cleans
50 Squats
Rest 4 Min
Repeat
A)165/110
B)135/95
C)95/65
AAB)215/140

A reminder going as we prep for the open

Finish off the year right

Team,

For the remainder of Nov, and some of Dec, the AAB will be heavily strength and Oly lift biased.

The open is right around the corner and we want to prep for it the best we can.  We will begin the process of cutting down in late Dec and early Jan.  But for now....

Eat Big and Lift Big

Eat.

Lots:)

If your hungry...eat.  All the time.  Not anything you want mind you, but solid, balanced portions of protein, carbs and fat.  I prefer the Zone the most for what we do in the box.  Try and eat in portions of 7g protein, 9g carbs, 3g fat- always.  So for a Zone 4 block meal, you would consume 28g protein, 36g carbs, 12g fat.  For a smaller 2 block snack, 14g pro, 18g carbs, 6g fat.

Try not to eat to big of servings, but lots of reg sized servings.

By the way, 1% milk is a pretty dang zone balanced....and dont kill yourself over a gram or two.

for more questions, ask me.

11/6/2012

11/6

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

WOD
Sets of 5,10,15,10,5
Pullups
Ring Pushups
Upsy Daisys
Run 200 M

AAB
From Box or stacked plates
Hi hang Full clean (above knee)
Find max/ min of 12 pulls at 80% greater

then

EMoM 15
1 clean
1 clean and Jerk

11/5/12

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.

HOA WOD 1

3 Rounds

5 Min AMRP

5 Front Squats/OH Squats (aab)
10 KB Swings
15 DU/30 Singles

Rest 2min

A)115/75, 70/55
B)95/65, 55/35
C)75/55, 45/25

11/2/2012

11/2

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,    5pm Only!!!!!!

****Please note South evening times for tomorrow only

WOD
*Last done on 12/27/11
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Burpees
10
15
20
25

Here We Go!!!