3/1/2013

3/1

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

EMoM 10
Evens: Clean and Jerk / AAB: Sq Clean Jerk
Odds: 15 Pushups / AAB: Sq Clean Jerk

then

3 min of Wall Balls
1 min of T2B
2 min of WB
1 min of T2B
1 min of WB
1 min of T2B
Score total reps

AAB Extra
5-3-1
Thrusters
MU
185/125

2/28/2013

2/28

Rest Day!

Foundations at 5.30 pm North

2/27/2013

2/27

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

Gen WOD

50 SDHP
50 Box Jumps
Hold a plank for a total of 4 Min
50 SDHP
50 Box Jumps
Hold a Wall Sit for a total of 4 Min

AAB - Drills need to be started as close to class start time as possible.

Snatchapalooza

Warmup 10 min
Snatch Pull Drills

Muscle Snatch - find a max
10 min

Hi hang Snatch Drop (no dipping forward with torso) - find a max
10 min

Snatch Balance
10 min

Snatch max
10 min

The Open is coming

Team,

Next week starting on Wens, the 2013 CF Games will begin with the Open.

The Open consists of 1 workout released every week for 5 weeks that you have from Wens night to Sun night to perform.  Although 540's goal is to qualify a team to go to regionals, we all must compete at this level as individuals.

The neat thing is that even though we can only send 6 athletes on our team, anyone can contribute to each weeks workout, as our TEAMS score is the best 6 performances of that week.  (3 guys and 3 gals)  Last year we had multiple workouts where athletes contributed to our weeks score when they thought they had no chance to do so when signing up.  They were signing up just for fun, and ended up helping us get to Regionals!!!

I really encourage everyone to participate.  This is what separates a cf gym from any other.  Events like this.  We have great athletes in our family and it would be doing yourself a disservice to not push yourself and see what you could do for the team.  You just found out this weekend that competition is fun.  This is just more of that.

So set your doubts aside... and sign up for the Open.  You will be fine.  You wont be letting anyone down.  Its all about fun.  It always is.  But sometimes we have the most fun when we are pushed out of our little comfort zone.

So head to crossfit.com , and click on the games tap in the top left.  Sign on up and look for the Crossfit 540 team.  Hope to see AT LEAST everyone on there that competed this weekend, and hopefully more!!

2/26/2013

2/26

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

Some... but not all of the awesome judges/trainers we had for the weekend.  This event was directly successful because of them.

WOD

10 min to find
Squat Clean and Jerk Max

then

Front Squats
10-8-6 @ 70-85%

then

10 min AMRP
10 FS
10 S2OH
A)115/75
B)95/65
C)75/55

AAB alt
10 Min AMRP
15 OH Squats
3 MU

2/25/2013

2/25

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

Foundations at 5.30 pm North

Our top two teams from this weekend!

Thx to everyone for grinding through a great weekend.  I know I had a blast watching everyone push through, and the rest of the trainers agree.  You guys were exactly what I have come to love of our little family.  Hardwork and great attitudes.  You all worked your butts off but at the end of the day, you made fun your priority.  Thx for being such awesome people.

WOD
1 Rd of Cindy
(5 pullups, 10 pushups, 15 Squats)
5 Deads
2rds of Cindy
5 Deads
3 rds of Cindy
5 Deads
4 Rds of Cindy
5 Deads
A)255/170
B)225/145
C)185/125
AAB) 315/205

2/22/2013

2/22

BOX OFF!!!!!!

Gym will be closed Fri thru Sun for our House Box Off!

Fridays workout will begin at 6 pm at North.

If you are not competing, make sure to come out and cheer...or heckle:)  See you there!

its wet and cold but.....

all sessions are back on today...including foundations at 5.30 pm!!!

2/21/2013

2/21

MORNING CLASSES CANCELLED DUE TO WEATHER....

WE WILL START AT 11.30 DEPENDING ON ROADS.  Check here and on FB for updates.

CrossFit 540: 11.30-maybe, 4.30,5.30,6.30
CrossFit 540 South: 11.30-maybe, 4.30,5.30,6.30

Morning classes Cancelled????!!!!!!!

Shoulder Press
3-3-3-3
Push Press
2-2-2-2
or
Pistol progression practice

then,

12-9-6-3
H Power Clean or H P Snatch
Burpees
a)115/75
b)95/65
c)75/55
AAB)95/65

rest 3 min
then

8 Min AMRP
10 Box Jumps
10 KB Swings
10 Goblet Squats
A)5535
B)45/25
C)35/20
AAB)1arm OH KB squats 70/55

2/20/2013

2/20

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

Big penalty for dribble....

Back Squats (20 min)
10-8-6 @75-90%

then,

8 min to find max Hi hang Clean (no bending torso forward on dip)

then

10 Clean and Jerk
10 Burpees
10 Clean
10 Burpees
10 FS
10 Burpees
A)155/105
b)135/85
C)115/75
AAB)185/125

House Box Off Wod

Info for this weekend

GYM WILL NOT HAVE REGULAR SESSIONS ON FRIDAY, SAT, OR SUN.

-Sat morn at 10 South, members will have option of doing 'the 540' before team comp begins.

NEW CYCLE WILL BEGIN ON MONDAY

EVERYONE IS ENCOURAGED TO ATTEND AND WATCH.  BRING YOUR DRINKS AND MAKE THIS WEEKEND AN EVENT!

****if your team has not paid by Friday night.... you cannot compete.  And you still owe for your shirt.  Your really really awesome shirt.

Start times: 

Friday: 6pm Wod 1 @ North

Sat: 11am Wod 2, 3 @ South

Sun 1 pm Wod 4,5,6 @ North

Wods will be designed for ALL four team members.  If someone is unable to make it, then the wod will be doable, but much harder for remaining members

For each wod, teams will have to choose wod options BEFORE wod begins with judge.  No changes will be allowed once workout begins.

Prizes will be given out for best results and best team names.  If you have not thought up a team name then I will assign one for you.  It will be horrible.  Like "strawberry sprinkles" And we will refer to that team name all weekend.  FYI.

WOD 1

Triple '540'

150 OH Lunges 45/25 -or-180 OH Lunges 25/10 -or- 200 Lunges, no weight

120 Pullups -or- 300 Jumping Pullups

90 Thrusters 95/65 -or- 150 thrusters 65/35 -or- 300 squats

60 burpees

30 Squat Cleans 135/95 -or- 80 Squat Cleans 95/65 -or 160 Power Cleans 95/65

-One Athlete works at once

-Work may be broken up in anyway

-Teams may choose any combo of movements to choose between (heavy weight and jumping pullups)

-ALL athletes must adhere to movements/weight combo chosen (once cannot go heavy weight while another goes light)

-20 Min Cut off

WOD 2

Sled Relay

each team member will push sled down and back set distance three times 25/none

WOD 3

Two athletes from each team will be the Heavy lifters, two will be the gymnasts

13 Min AMRP

Heavy lifters perform

5 Squat Clean Thrusters 165/110 -or- 12 SCT 135/85 -or- 20 SCT 95/55 -or- 40 GTOH 95/65

Gymnasts then perform

10 T2B and 10 Pistols -or- 30 Situps and 30 Squats *(combos of the gymnasts moves will be allowed, for example- T2B can be done alongside squats instead of Pistols)-(movements may not be partitioned)

WOD 4 

Team Beep test- total beeps- hahahahahahah

WOD 5

Team Total G2OH

8 Min cap

Judge must clear movement before considered legit

WOD 6

2rds

200 M Run

40 HSPU -or- 80 Pushups with toes on plates -or- 120 Pushups on knees

200 DU -or- 800 singles (dont say i didnt warn you)

40 Deads 225/155 -or- 60 Deads 185/125 -or- 80 Deads 135/95

200 Nasties

40 KB Swings 70/55 -or- 60@55/35  -or- 80@35/15

-First athlete in from run may begin right away

-One athlete at a time may work

-KB is complete when arms are behind ears

EVERYTHING IS SUBJECT TO CHANGE:)

2/19/2013

2/19

Rest Day!!!

Foundations at 5.30 PM North - Cost for foundations is $100

A note from Tim at South

Great job to my Southies both Sunday and Monday! I am humbled by your effort to get into the uncomfortable and thrive in it! All of you pushed yourselves to the limit and then went beyond that! Remember always, when you come in and WOD, its fun to chase someone from time to time, but ultimately it is about YOU! You stepping up your intensity. You breaking down the walls made of "I can't" and sprinting towards "I WILL!" You are all the reason I love CrossFit! Great job Southies! -Tim-

2/18/2013

2/18

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 min
Even Run 200 (sprint)
Odd 2 Cleans or 2 Snatches (try for heavy)

WOD

2rds
100 DU
50 S2OH
25 DU
A)95/65
B)75/55
C)65/45

2/16/2013

2/16

WOD

Beep test

Then
3rds
50 squats
20 kb 1arm swings / snatches
A)55/35
B)45/25
C)35/20

2/16/2013

2/16

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

WOD

Front Squats
8-8-8 70-85%

Team wod
3 Min of F Squats
3 Min of DU
3 min of P Cleans
Repeat
* score each movement separately - 3 diff scores
A)135/85
B)115/75
C)95/65
AAB)165/110

2/14/2013

2/14

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

Special Valentines Day Couple wod at 5.30pm South, and 6.30pm North.  This will be a couples wod, and a good time.  Come ready for a fun time and we will take care of the rest.

Regular Wod

8 Min AMRP
10 Thrusters
10 Ring Pushups
A)95/65
B)75/55
C)65/45

Rest

7 Min AMRP
5 Squat Cleans
10 Pullups
A)155/105
B)135/85
C)115/75

2/13/2013

2/13

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

FGB Style
Nasties
1 arm KBSDHP
Situps
Pushups
Shin to OH w Bar
rest 1 min

AAB
Snatch Practice 10 min
pull from Boxes/plates from knee height

then
4 Min of
Snatches
135/85
4 Min of
Rope Climbs
4 Min of
HSPU
4 min of
Rowing for Calories
Rest 3 min between each movement
Score each movement separately

2/12/2013

2/12

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

*******Team, We have to order T shirts for the box off.  NOW.  So if you signed up, and did not put your size up, then we are guessing.  And you get to live with what we guess.  You may have until the end of the day.... no guarantee.   Sorry.  Life is hard sometimes.  Almost as hard as putting up your T shirt size on the sign up sheet. :) 

Back Squat
12-10-8@70-85%
*failing is encouraged

then

5rds
4 Cleans
8 Box Jumps
12 PU
A)155/105
B) 135/85
C) 115/75

AAB)
4rds
185/125, 30/24, C2B

2/11/2013

2/11

Rest Day!!!

Foundations at 5.30 PM North

Team,

Thursday is Valentines day, and day 3 of the cycle.... we are going to try something new this year.  We are going to do a special, Couples wod on Thursday night:)  We will make it a good workout that will be a lot of fun as well.  Going to try and keep this for one session, 6.30.  But we may make it 5.30 if enough people vote for that on Facebook.

The goal is to make it fun.  Plain and simple.  As it almost always is here at 540.

You dont have to be a 'couple' to make participate.  Anyone can.  More details to come:)

2/10/2013

2/10

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

Husky photo bomb

I know, I know, its not CF related.   But it is awesome.

WOD

Karen

AAB
12 Min cap
Karen
90 DU
as many MU possible

1/9/2013

1/9

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

WOD

Team WOD
Both Athletes run 2400 M
then
with one athlete working at a time
200 Push Ups / 100 hspu(aab)
200M Lunges
125 Pullups

If ur a hurtin'.....

Team,

With pushing yourself daily to your physical limits comes wear and tear.  We have had a few local professionals make quite a name for themselves with some of our athletes in aiding greatly in recovery from ailments.

Sports Massage

Patty (pain)
Spine Sports and Rehab
479-587-9448

I have not tried her... but thats because Im a wimp.  This is not a candle lit relaxing massage but an aggressive attack on worn out and over worked muscles.  Those that frequent Patty swear by how much better they feel after a session.  If you are at your wits end and have a bit of pain tolerance:), give it a go.

Chiropractic (ART)

Scott Bennington.
Maximum Sports Performance.
479-268-6080

He has made a believer out of me.  Dr. Bennington focuses greatly on Active Release Therapy.  Which is very similar to what we do with Lacrosse balls.  I HIGHLY recommend seeing him if you have nagging injuries.  Although he can and will pop you and adjust you, he believes strongly in working the muscles surrounding the issues as well.  With a thorough knowledge as well on how to use KT and Rock Tape, he is more than well prepared to help an dedicated CF'er stay on the path of training.

2/8/2013

2/8

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

WOD

EMoM 10
Evens
3 Shoulder Press
Odds
10 Back Squats

then

7 min AMRP
7 Deads
Run 20 M
21 Squats/14 Pistols
21 DU
Run Back
A)225/155
B)195/125
C)155/105
AAB) 315/205 , pistols

rest

Repeat
Start second amrp where first left off

2/7/2013

2/7

Rest Day!!!

Foundations at 5.30 pm North

2/6/2013

2/6

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

20 min to find Clean Max/ Snatch(AAB)
Clean Max

then

30 FS
30 Cleans/ Snatches(AAB)
*Partition as needed
A)165/110, 115/75
B)135/95, 95/65
C)115/75, 75/55
AAB)205/145, 115/75

2/5/2013

2/5

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

Or, or........ how bout..... get this.... why not......  try squatting with some weight.  True Story

Recommended Pre WOD mobility
Lacrosse Hip and upper glutes
Foam Roll Back

WOD

EMoM 9
Evens: 3rds- 1 halting dead, 1 halting dead to hi hip pop(Straight arms to pockets) 1 Power Clean
Odds: hold squat as low as possible while maintaining a good lumbar curve for 20 seconds(no butt winks or turtle backs)

then

7 min amrp
3 Thrusters
3 Pullups
6 Thrusters
6 Pullups
9
9
12
12
till time runs out
A)100/65
B)75/55
C)65/35
AAB) C2B
***Open contenders are encouraged to run heats and be counted.

2/4/2013

2/4

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

Foundations at 5.30 PM North

WOD

2rds
25 Box Jumps
2 Deads
25 Jumping Pullups
2 Deads
25 KB Swings 35/25
2 Deads
25 Lunges
2 Deads
25 K2E
2 Deads
25 Push Press 55/45
2 Deads
25 Back Ext
2 Deads
25 WB
2 Deads
25 Burpees
2 Deads
25 DU
2 Deads

2/2/2013

2/2/2013
CF 540 North: 7,8,9,10
CF 540 South: 8,9,10

Warmup: 1 Rep Max Effort Back Squat
Team WOD

8 min AMRP
10 Power Cleans/AAB Power Snatch
10 Box Jumps
10 Burpees
A) 115/75
B) 95/65
C) 75/55

Recover

7 min AMRP
Squat Clean/Thruster
Everytime a break is taken, athletes will switch and new athlete will perform 10 Nasties before beginning their Thrusters