2/1/2013

2/1

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

Apology to the morning crew yesterday!  It will not happen again!

Warmup
1 Rep Front Squat Max Effort

WOD

Lynne
5rds
Max effort Bench Press
Max effort Pullups
rest as needed inbetween sets

A)Body Weight/80% BW
B)80% / 60%bw
C)60% / 40%

Aim for around at least ten reps if first set...

1/31/2013

1/31

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


Warm up
Find 1 max effort Back Squat

WOD
8rds
Run 800M
Rest 1 Min

1-30-2013

1-30

Rest Day

1/29/2013

1/29

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

Foundations at 5.30 PM North

Nikki Hilliard Goldin of CF1525 from age 41-44 and beginning CF

Too bad she got all bulky.  Oh well.:)

Without a steady diet of REAL strength training, it does not matter how clean a person eats or how much cardio they do, the former picture will be the end result.  As we age, muscles slowly naturally atrophy.

So.... which version do you think looks healthier?

Warm up
1 Back Squat max effort

8 Min EMOM
(the one we didnt do yesterday)
Even 10 Bar Jerks (technique)
Odd 2-3 Jerks

WOD
5 rds
10 thrusters
10 Box Jumps
10 Strict Pullups
A)115/75, 30/24
B)95/65
C)75/55

AAB
50 GHD's
then,
4rds
10 Thrusters
2 Rope Climbs
then
Row 1000M
115/75

1/28/2013

1/28

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

Foundations at 5.30pm North

This happen to anyone today?

Warm up (20 from start of Class)
Front Squat Max Effort

EMoM 10 Min
Even 12 Split Jerks w Bar only
Odd 2-3 Jerks at you choose weight

*for the more crowded classes athletes may share a bare bar or both bars with another and switch even and odds

5 min cap
Grace, then
as many double unders possible
A)135/95
B)115/75
C)95/65

8 min cap
60 KB swings
as many rds of Cindy possible
A)55/35
B)45/25
C)35/20
AAB)70/55

1/27/2013

1/27

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

You wont find a face like this on a treadmill.

Warmup

Find Back Squat Max

then

Gen Wod
5-10-20-40-20-10-5
Wall Balls
SDHP
A) 95/65
B) 75/55
C) 65/45

Alt AAB
3rds
7 OH Squats
7 C2B PU
7 BF Burpees

rest

6 min AMRP
2 Snatch
4 OH Squats
6 BF Burpees
135/95

1/26/2013

1/26

Rest Day!

1/25/2013

1/25

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

5 GS Box Jumps
1 Dead Lifts
5 Pushups
1 Deadlifts

10 GS Box Jumps

1 Dead Lifts

10 Pushups 

1 Deadlifts

20

1

20

1

40

1

40

1

A)275/185

B)245/145

C)205/115

AAB)355/245

1/24/2013

1/24

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

Foundations at 5.30 pm North

EMoM 12
Squat Clean and Jerk

then

15 Min AMRP
10 T2B
10 Front Squats
20 DU
A)155/105
B)125/85
C)95/65

1/23/2013

1/23/2013

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

4 attempts at Max L Sit hold
4 attempts at Max Strict PU
AAB: Find Max Weighted C2B instead of strict pu

then

4rds
30 Lunges
15 HPC
A)115/75
B)95/65
C)75/55

AAB) rest 2 min then 10 MU for time

1/22/2013

1/22

Rest Day!!!

Foundations at 5.30pm North

1/21/2013

1/21

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

Foundations at 5.30 PM North

EMoM 17
Even
3rds
2 Halting Deads
1 Power Clean
AAB
1 Halting Snatch Dead
1 Halting Snatch Dead to bent knees
1 Snatch
Odd
30 DU/60 singles

then

21-15-9
KB 1 arm SDHP (each arm)
HR Pushups
A)55/35
B)45/25
C)35/20

AAB Last Done on 8/17

21-15-9
KB Swings
HSPU
70/55

1/20/2013

1/20

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

WOD

5rds
10 Back Squats
Run 100M
A)135/95
B)115/75
B)95/65

AAB
GHD situps
30-30

1/19/2013

1/19

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

Free Mobility Clinic at 11 North

Team WOD

Begin and End Wod with 30 Burpees/ 20 Bar MU(AAB)

10 rds
5 Sq Cleans
10 Ring Dips
20 DU
A)155/105
B)125/85
C)85/55
AAB) 185/125

1/17/2013

1/17

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

Foundations at 5.30pm North

WOD

15 Min to find 2 Rep Max Hanging Clean

then

5rds
10 Deads
10 HPC
20 Siupts
A)135/95
B)115/75
C)95/65
AAB: 2rds sub in Hanging Snatch

1/16/2013

1/16

CrossFit 540: 5.15,6.15,815,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD

EMoM 15
Even
5 F Squats
ODD
10 BF Burpees

then

100 Squats
100 Jerks
100 DU
A)75/55
B)65/45
C)55/35

1/15/2013

1/15

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

Foundations at 5.30 pm North

WOD

Box Squats
5@70
2@80
1@90-95
1@95%+
1@95%+
1@95%+
1@95%+

then

15 min AMRP
4 Power Cleans
7 C2B Pullups
10 GS Box Jumps
A)165/110
B)135/85
C)115/65

1/14/2012

1/14

Rest Day!!

Foundations at 5.30 pm North

1/13/2012

1/13

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

WOD

50 Wall Balls
5rds
10 Deads
35 DU
then
50 WallBalls
A)205/145
B)175/125
C)155/95
AAB) 275/175 @5reps

1/12/2012

1/12

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

Team WOD

8 Min AMRP
12 T2B
Down And Back Burpee Broad Jumps

rest 3 Min

8 Min AMRP
10 HPC
10 Front/OH Squats (aab)
10 Bar Facing Burpees
A)135/95
B)115/75
C)95/65

Rest 3 Min

8 Min AMRP
Parking lot run relays

1/11/2012

1/11

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

Front Squats
and alternating
Shoulder Press
5@70%
2@80%
1@90-95%
1@95+
1@95+
1@95+
1@95+

then

Helen
3rds
Run 400M
21 KB Swings
12 Pullups
A)55/35
B)45/25
C)35/20

1/10/2012

1/10

Rest Day!

Upcoming events

This Sat at North at 11am

Sam will be doing a quick education on the Paleo and the Zone diet.  Free to all.

Jan 19th:
Alonzo will be doing a Mobility Clinic.  Highly recommended to all athletes.  Especially new ones.

1/9/2012

1/9

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

3rds
1 Min of the following

1 Arm kb swings/snatches
rest 30 sec
1 Arm kb swings/snatches (other arm)
rest 30 sec
Jerks
rest 30 sec
Goblet Squats/pistols
rest 30 sec
Strict PU/Rope Climbs are worth 4 reps
rest 30 sect

Score total reps

A)55/35, 135/95
B)45/25, 115/75
C)35/20, 95/65

1/8/2012

1/8

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

Foundations at North at 5.30 pm North

WOD
Warm up
Split Jerk Landing Drills

15 min to Find Jerk max

then

Run 400M
10 Cleans/AAB Snatches
Run 400M
50 WB
Run 400M
10 Cleans/AAB Snatches
Run 400M
A)155/105
B)135/85
C)115/65

1/7/2012

1/7

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

Foundations at 5.30pm North

Back Squats
5@70
2@80
1@90-95
1@95+
1@95+
1@95+
1@95+

then
30 Front Squats
30 Pullups
20 Front Squats
20 Pullups
A)115/75
B)95/65
C)75/55

AAB alt
30 OH Squats
7 MU
20 OH Squats
5 MU
95/65

1/5/2012

1/5

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

WOD
EMoM 17
Even Min
1 Halting Dead
1 G2OH
1 Halting Dead

1 G2OH

1 Halting Dead

1 G2OH

Odd Min

10 Nasties

10 Pushups

AAB EMoM 17

Even Min

3 Squat Cleans

Odd Min

10 HSPU

then

Team Wod

2rds

50 Thrusters

50 KB Swings

100 DU

A)95/65, 70/55

B)75/55, 55/35

C)65/45, 35/25

IHBO!!!!!

On the weekend of Feb 23rd we will be having a "In House' Box Off.

This will be a team wod only.

Teams will be comprised of 2 Men and 2 Women

We will have for sure events on Sat and Sun.  We will use both gyms.
.....maybe on Fri Night too.....

For those of you remember the loooooooooong HOA tryouts, this will be much shorter. :)

There will be no RX or scaled divisions.

Programming will be such that everyone will be able to compete against everyone.  For exp: 10 Thrusters at 135/95 or 20 thrusters at 95/65... Both wods will be scored by time.  If team A performed 10, 135/95 thrusters slower than Team B performed 20, 95/65 thrusters, then Team B would win that workout.

The team will be able to choose their workout selection at each workout.

Price will be 80 dollars a team and will come with a T Shirt that will be jaw dropping awesome.  Poetry may be written about this T shirt, as it will inspire the hearts and minds of many.  This T Shirt may cause spontaneous World Peace.  It will also raise your IQ by 15 points and be used as a rope to get out of a burning building's window.

Prizes will be awarded to the winning teams.

EVERYONE is encouraged to compete.  This will be Fun.  Friendly. And come with a divinely inspired T Shirt.

Be on the lookout for the sign up sheets.  But be making your teams now.   Teams with a sweet name will probably get an award too.

1/4/2013

1/4

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

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

Shoulder Press
3-3-3-3 @ 80-90%

3rds
Run 400M
21 Push Press
12 Burpee Box Over (may not be parallel w box when doing burpee)
A)95/65
B)75/55
C)65/45
AAB: From moment of last rep... athlete has 3 min to perform as many MU as possible.  Score time and MU

Old Year New Year

Team,

In my humble opinion, 2012 was a success.  In just about every way possible.  As far as competing goes our little box qualified a team for regionals and did quite well.  HOA saw a ton of our family go compete, represent and have fun.

That stuff is great, but what gets me the most pumped about thinking about the year past is the development of our people.  PR's a plenty, but whats more is we saw athletes time and time again grow, develop, and succeed in ways they never thought possible.  Runners became lifters.... lifters became runners.  Moms found themselves at the top of a 15 ft rope.  40 year olds found out that they can lift more now than when they were seniors in HS.  Basically, on an almost daily basis, barriers were broken down and people discovered how limitless their potential truly was.

For providing the constant barrage of success.... I thank you.  It has been and always will be inspirational to see someone 'become more' than they thought possible.   Just because you didnt pull a 450lb deadlift or a sub 4 min Fran doesnt mean that myself, or the other trainers dont notice your development or accomplishments.   I am fully aware of when an athlete flips the switch from 'just showing up' to 'training'.  And 2012 saw that happening more than it ever has.  The moment an athlete begins to attempt to 'pogo' their box jump.  When an out of town trip is delayed so the morning wod can be made.  When a person finds them selves sticking around to work on their kip.   Making sure the trainer knows that a 10lb back squat PR was just obtained.  Seeing a person air squatting so fast they are starting to smoke....at the end of the workout!   :)  I love it.  I think I always will.  It makes me happy.  And you all provide that.... so I say thank you.

Moving forward....

2013

Lets make a goal.  You want to keep it to yourself?, ok.  You want to tell the trainer? even better.  But make a goal.  Make a ton of them if you want to.  But make them.  A year is a long time, and a lot can be accomplished.

Try and make 2013 the year that you set the excuse of...'I just cant do that...thats not me.....I could never do that...", aside and let it become the year that you do everything you can to.... 'do that'.

I dont care what your CF goal is.....IT IS ATTAINABLE..... Say it with me now... "its attainable".  The only thing keeping that goal from becoming a reality is two things.
1)  A bit of hard work
2)  The space between your ears.

It doesnt matter how bad you are at something.  Weights, double unders, gymnastics, running, oly lifts. IT DOESNT MATTER!!   You can accomplish it.  IF.... you want to.  Thats a biggie.  When failure no longer becomes an option, then it isnt.

Use the trainers.  Go to them and ask them what you need to do.  Ask them for help on how to do it.  Then put your head down and grind.  Its that simple.

"Im just not made that way... I cant lift heavy"

This one is funny to me because if you have been in our gym for a while, then you probably heard me say that all the time.  And you know why?  Because it wasnt easy for me.  My back squat stayed at 295 for the first two years I did CrossFit.  This year I finally decided that if I wanted to help my team be able to compete then I needed to be stronger....(failure was not an option).  This year I saw my back squat go up 90lbs.

"I dont want to get hurt"

Then dont. :)  The trainers go out of their way to make sure that,not only an injury wont happen, but also to teach our athletes on what causes you to get injured.  Use us.  Learn and apply.  Slow down your intensity from time to time.  Lower the weight.  Work on mobility.  Perfect before you advance.  We will help you.   Once you learn the correct ways to facilitate the desired movement, then you will also know when you are getting sloppy.
We understand aches and pains happen.  Thats life.  If you push your body to its limit often enough then sometimes things break down a bit.   Sometimes they dont.  Thats even true on an elliptical trainer:) Life doesnt come with a guarantee. Bumps in the road happen.  But ask yourself.... how big if your bump? Can you get around it? and if not.... did you bring a shovel?

"I dont have the time"

Do I even need to go over this one?  Its pretty simple.  You make time for what matters.  We are a CF gym so we are biased.  But if you really want that goal to happen.... this excuse just doesn't hold water.

"Im too old"

HA.  Just get on the Internet real quick and see what amazing things people older than you have already accomplished.   Or even just check out what the Masters (45 and up) did last year at the games.  Is age a factor in training?  Of course it is.   Should it keep you from accomplishing your goals?  Nope.
Dax, Jerry, Bailey, Sam.  All over 35 or 40 and all made our top two teams that we sent for HOA.   Google Annie Sakamoto.  This is doable guys.  Its not your age that's keeping you from it.... unless your brain is too old to think you can.

Basically guys... don't let the fear of failure keep you from being the best you can.  I know that sounds like an after school commercial but its true.  Attaining what you once believed to be unattainable through hard work and sheer will is an amazing, amazing thing.  You will become a happier person.  Even if you fall short of your goal, if you truly believe that you did everything you could to get there, you will be satisfied.  Deeply satisfied.   Sometimes its just the trying that makes the difference

To 2013!!!!!

1/3/2013

1/3

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

Power Cleans
Find 3 rep max (touch and go)

then

10 Min AMRP
10 T2B
10 Power Cleans
10 WB
A)95/65
B)75/55
C)65/55
AAB Power Snatches at 75/55