1/1/2013

1/1

Both Gyms: 12 to 2pm

"The Gauntlet"

12.15

Fran

12.45

Run 800
200 DU
Run 800

1.15
2rds
50 WB
25 KB Swings
70/55, 55/35, 45/25

1.45

Grace
AAB
Amanda w opt. p. snatches

Happy New Year!!!!!!

12/31/2012

12/31

CrossFit 540: 5.15,6.15,8.15,12.30
CrossFit 540 South: 5.15,6.15,12.30

****Please note the special Holiday times today... tomorrow we will only have sessions at 12,1 at both gyms.

WOD

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

then

12 Min AMRP
15 Deadlifts
15 HR Pushups w feet on 45lb plate (share a plate)
15 GS Box Jumps
A)155/105
B)125/85
C)95/65

New Years Hours

Hours for the New Year Holiday!!!

Monday
Both Gyms
5.15,6.15,12.30

Tuesday
Both Gyms
12,1

12/30/2012

12/30

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

WOD

20 Min to find
3 rep HPC Max

3rds
50 Squats
7 T2R
7 Ring Dips
15 HPC
A)135/95
B)115/75
C)95/65

AAB alt WOD
20 Min to find 3 rep Hanging Snatch

3rds
50 Squats
7 Bar MU
10 Hanging Snatches
135/95

Notice the Speakers HPS in this vid, While still able to rip the weight above her head, she makes the process more difficult for herself by having an bar path that bows out....instead of pulling back to the hips like we have worked on in drills.  The others in the vid seem to have a more efficient pull.

12/29/2012

12/29

Rest Day

12/28/2012

12/28

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

Gen WOD

70 Thrusters
every Min perform 5 Burpees
A)95/65
B)75/55, 4 burpees
C)65/45, 3 burpees
*combine A,B,C as needed w fitness level.

AAB
20 Halting Deads
5 min of Bar Cleans from top of halting deads
5 min- add 20-50lbs
5 min- add 20-50 more pounds

5 Min AMRP
Squat Clean and Jerk/Thruster
165/110

then

60 HSPU
60 Pistols
Row 2000M
*partition as needed-including row
Pistols can be scaled to any fitness level w a box.

12/27/2012

12/27

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

WOD

Back Squats
5-5-5 @70-80
3-3-3 @80-90

then

2rds
Run 400M
15 Pullups
15 Front Squat
15 T2B
15 Power Cleans
A)115/75
B)95/65
C)75/55
AAB) C2B

12/25/2012

12/25

Merry Christmas!!!!!

Hope everyone has an awesome day!

Eat Drink and be Merry!  For tomorrow.... we 50!:)

Hours tom
North: 11,12,1
South: 12,1

12/24/2012

Rest Day!!!

Tues:  closed
Wens: North:11,12,1
           South: 12,1

Thurs: Normal Hours
Fri: Normal Hours

11/23/2012

11/23

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

5rds

7 Deadlifts
30 Squats
7 HSPU

A)275/195
B)225/155, 2 matts
C)185/125, box

12/22/2012

12/22/2012

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

5rds

5rds

10 Jumping Back Squats
10 Burpees

A)135/95
B)115/75
C)95/65

AAB
EMoM
12 Min
3 Cleans

then

30 MU for time

The events...

The 540 Games!!

1)Max Box Jump

2 Max Broad Jump

3 Longest Pullup chin hold over bar

4 Most unbroken Double KB Snatches

5 Run 800 for time

6 Run 400 for time

7 Row 500 for time

8 Row 1000 for time

9 Most Unbroken MU

10 Most MU in 2 Min

11 Most DL in a min 185/135

12 Highest low number in Tabata Squats

13 Most DU in 2 Min

14 Fastest to 30 Burpees-Must touch something overhead at full

ext

15 Longest L Sit

16 Most t2r in 2 min

17 Most Strict HSPU

18 Most HSPU

19 Heaviest Weighted PU

20 Most Strict PU

21 5rds 5 KB Swings 5 burpees 55/35

22 30 G2OH for time 75/55

23 Max distance HS walk

24 Fastest sled push 100M down and back 2plates/1plate

25 Rope Climbs in 2 min

26 3rds 20 ghd’s 20 Back ext

12/21/2012

12/21

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

The 540 Games!

Come prepared to do anything... you could run, lift, pull, row, jump, climb, spin, tear, cry, whine, bleed, vomit, gag, gripe, sweat, smile,  or laugh.  Just about anythings an option.

12/20/2012

12/20

Rest Day!

12/19/2012

12/19

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

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

12/18/2012

12/18

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

Gen WOD
Run 800M
21-15-9
Power Cleans
Front Squats
then
Run 800M
A)115/75
B)95/65
C)75/55

AAB
Box Squats
5@65%
2@75%
1@85%
1@95+
1@95+
1@95+
1@95+
* inbetween every set, 2 reps at 80%+

Snatch Drill Work
15 Hi hang snatch pops - no bending forward at all
10 Slide from knees to Hi hang, pause then pop snatch
10 slide from knees wo pause
10 full snatches utilizing drills

EMOM 17 min
Even Min
3 Snatches
Odd Min
3 MU

12/17/2012

12/17/2012

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

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

**Remember, no 7.15 class until the new year

Foundations at 5.30 PM North

The 12 rounds of CrossFit

On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees

On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees

On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!!

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings.   If you choose not to, then you must perform 1 burpee in between each ring dip.  :)

Merry Christmas

12/15/2012

12/15

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

Front Squat
5@65%
2@75%
1@85%
1@95+
1@95+
1@95+
1@95+

Team WOD
6 Min AMRP
Squat Clean and Jerk/thruster
A)135/95
B)115/75
C)95/65
AAB)165/110
rest 2 Min
5 Min AMRP
10 T2B
10 Burpees
Rest 1 Min
4 Min AMRP
Strict Pullups/Rope Climbs 3:1

Score all three wods separately

12/14/2012

12/14

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

20 min to find Jerk Max

then

40 Pullups
40 Nasties
40 1 arm KB Swings
Run 400M
20 Pullups
20 Nasties
20 1 arm KB Swings(get bell past head level)
Run 200M
A)55/35
B)45/25
C)35/20
AAB) KB Snatches

12/13/2012

12/13

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

EMoM 10min
3 Deadlifts
10 GS Box Jumps
A)255/165
B)215/135
C)165/115
AAB)335/225,30/24

then

75 WB
75 DU 150 singles
75 WB

12/11/2012

12/11

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

Back Squats
4@70%
2@80%
1@90%
1@95+
1@95+
1@95+
1@95+

7 Min AMRP
5 Squat Cleans
10 Pushups
A)135/95
B)115/75
C)95/65
AAB)165/115 , 5 HSPU instead of pushups

12/10/2012

12/10

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

Foundations at 5.30pm North

this is what we're all working for guys...sigh....some day.

WOD
3rds
30 Bear Hugger Squats (holding a plate tight to chest 45/25)
10 Bar Facing Burpees
15 Push Press
A)115/75
B)95/65
C)75/55

rest 2 Min

repeat

AAB extra
5rds
Max weighted Pullups in a min at 70% max
rest as needed

if max is unknown... find it.  (and come more often:)

12/9/12

CF 540 North: 8,12,1,2

CF 540 South: 11,12

Run 800m

4 Rounds

4 Power Cleans

8 Box Jumps

12 Pull Ups

Repeat

AAB) 165/105: 30in/24in Box Jump, A) 135/95, B) 115/75, C)95/65

12/7/2012

12/7

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

Box Squats

5-5-5 @70-80

3-3-3 @ 80-90

then

5rds

50 DU (100 Singles)

10 Jerks

A)135/*95

B)115/75

C)95/65

AAB)185/120, rest a minute between rounds

12/6/2012

12/6

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

Foundations at 5.30 PM north

For those struggling with the OH squat today, notice the outside heal raising up.  This goes hand in hand with the knees tracking inward (closer together) which in turn tends to cause the athlete to lean further forward or even lose the desired lumbar curve... which puts too much demand on the shoulders.

Warmup All

Step by step Power Cleans

Follow the trainer

Min of 20 reps

WOD 1

EMOM 10 min

5 Power Cleans

5 Burpees

A) 155/105

B)125/85

C)95/65

AAB)185/120

*try to duplicate movements in Warmup

WOD 2

Tabata

Alt the following

Pullups

Situps

SDHP 75/55

Grasshoppers

12/5/2012

12/5

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

WOD 1(Gen) 15 min

Run 1 Mile

WOD 1 (AAB) 15 min
Find max OH Squat

WOD 2 All

15 Min AMRP
8 Ring Dips
10 Box Jumps
12 FS/OH  Lunges
A)95/65
B)75/55
C)65/45
AAB) OH

12/3/2012

12/3

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

Foundations at 5.30 pm North

Butt up in the air, and not sagging down:) Perfecto!

WOD

20 Min AMRP
5 Pullups
10 KB Swings
15 WB
A)55/35
B)45/25
C)35/20
AAB)C2B

AAB Two a day
Snatch drills
and Snatch max

12/2/2012

12/2

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

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

5rds
10 Squatting Box Jumps
Run 200M
*squat, bf your jump......shady