4/1/2013

4/1

Rest Day!

Foundations at 5.30 PM North

3/31/2013

3/31

SPECIAL EASTER HOURS

CrossFit 540: 2pm Open at 3
CrossFit 540 South: 1pm Open at 2

WOD

Run 800M
30 F Squats
Run 800M
20 Sq Clean Thrusters
Run 800M
10 Sq Clean Thrusters
A)115/75
B)95/65
C)75/55

Alt AAB
5rds
3 Cleans
10 Burpee Pullups
205/145

followed by 30 MU for time

3/30/2013

3/13

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

Open WOD at 11

WOD

Barbara (45 min Cap)
5rds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Min

3/29/2013

3/29

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

Sunday Holiday Hours
North: 1,2, Open at 3
South: 1, Open at 2

WOD

7 min AMRP
3 G2OH
3 T2B
6
6
9
9
12
12
15
15
..........until time runs out.
A)135/95
B)115/75
C)95/65

Optional Alt WOD (20 Min Cap)
3 G2OH
3 T2B
6
6
9
9
12
12
15
15
12
12
9
9
6
6
3
3

3/27/2013

3/27

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30  NO 6.30 SESSION
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

CF OPEN WOD AT 7PM

maybe.... but believing it wont get you anywhere....

WOD
2rds
50 Squats
Run 400M
30 Back Squats
Run 400M
then
Buy Out
20 Burpee Box Overs
A)135/95
B)115/75
C)95/65

3/26/2013

3/26

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

12 Min AMRP
10 Deadlifts
20 Pushups/10 HSPU
Rest 30 sec
A)225/155
B)185/135
C)155/105

3/25/2013

3/25

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

WOD

EMoM 10 min
Clean and Jerk 80%+
optional 5 burpees

WOD
5rds
30 DU
10 Thrusters
10 Pullups
75/55

3/24/2013

Rest Day!!

Open Wod at 1 and 2 like previous weeks.

3/23/2013

3/23

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

Anyone feel like that after 150 WB's??

WOD

Front Squats and Alternating Shoulder Press
3-3-3-2-2-1
Starting at 80%+

then

Buy in
20 Goblet Squats
then
5rds
10 KB Swings
10 T2B
then
Buy Out
20 Goblet Squats
Run 400M
A)70/55
B)55/35
C)35/25
AAB)OH KB Squats instead of Goblet squats

3/22/2013

3/22

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

10 Min to find P. Clean Max

10-9-8-7-6-5-4-3-1
Power Clean
Burpee
A)135/95
B)115/75
C)95/65
AAB)165/110

3/21/2013

3/21

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

Looks like Wolverines secret weakness is squats

WOD
12 Min Cap
150 WB
90 DU
MU/Pullups until time expires

3/20/2013

3/20

Rest Day

Addition to the Open/Regional selection process.

Team, after extensive talks with the trainers, we have decided to plan on adding an extra round to our regional selection process.

In the past, we have strictly gone with the Open wods for deciding our Regional Team.  As the Regional workouts are VERY different than the Open WODS, and the Regional workouts are released well before our team goes to Regionals, we felt as though an extra selection process would benefit the team greatly.  The top 4-5 guys and 4-5 gals from the Open will perform an extra wod/wods that will be created to replicate the pre released regional wods as closely as possible.

With this method, a greater number of athletes will be able to stay in the hunt for a spot, and we will have a team that is geared for the 540 team to have the best possible chance at Regionals.

If the Regional WODS are released before we have to confirm our team for Regionals,  then we will try and make the competition using 10 (5 and 5)athletes.  If we do not have the advanced notice we will use the top 8 (4-4) athletes to decide.

We hope this gets everyone even more excited about the Open and the remaining three workouts!

3/19/2013

3/19

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

Foundations at 5.30 pm North

EMoM 8
Evens  4 Halting Deads -pause at knees- and then full extension of hips (no arm pull)
Odds   4 Cleans (pause for one second at knees-bf exploding through second pull)

WOD
Buy in
100 DU
3rds
10 S2OH
Run 400M
Buy out
100 DU
A)155/105
B)135/85
C)115/75
AAB)185/125

3/18/2013

3/18

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

WOD

Back Squats
3-3-3-3

12 Min AMRP
15 Back Squats/ OHS-AAB
15 KB Swings
A)135/85, 55/35
B)115/75, 45/25
C)95/65 , 35/15
AAB)155/105, 70/55, 10 reps each

3/17/2013

3/17

CrossFit 540: 8,12,1 NO SESSION AT 2
CrossFit 540 South: 11,12

Games Open WOD at South at 1, at North at 2

20 Power Cleans
5rds
20 WallBalls
10 Pullups
A)165/110
B)145/95
C)115/75

3/16/2013

3/16

Rest Day!!!

CF Games Open WOD at 11am North

3/15/2013

3/15

CrossFit540: 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



13.2 CF Open wod

10 Min amrp
5 S2OH
10 Deadlifts
15 GS Box Jumps
A)115/75
B)95/65
C)75/55

3/14/2013

3/14

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, NO 6.30!!

CF Games Open Wod at 6.30 PM South

Foundations at 5.30 PM North

I dont know how accurate this is... but I do know that its ok if you gain a bit of weight when you begin weight training.  Especially when the mirror is paying you compliments.  Forget the scale, and focus on training for your goals.

WOD
Back Squats
5-5 @75-85%
3-3 @ 80-90%

30 Squat Clean Thrusters/Jerks
Run 800M (sorry morning crew)
A)115/75
B)95/65
C)75/55

Tape Job!!

Crew!

Scott Bennington will be by the North gym tonight at 6 to KT/Rock Tape anyone that would like to have it done.  If you have your own tape, then bring it with you.  This is a great service and its at no charge!  Come in before the open wod and take advantage of it!!!

3/13/2013

3/13

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30, NO 6.30 session
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

CF Games Open WOD at 7pm North

Last done on 12/3/2012

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

3/11/2013

3/11

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

Foundations at 5.30 PM North

"Similarly, anyone who takes a sip of water during a workout of 15 minutes or less automatically loses the right to gear up. Want to improve your time? Skip the water break. ". -Mike Warkinton- the CrossFit Journal

WOD

EMoM 12

First min  15 Skill Jerks

2nd Min   15 Squats holding a Med ball OH/ 10 Pistols

3rd  Min   As many Strict Pullups / MU unbroken as possible

Rest

4rds

5 Front Squats (can be off rack)

10 T2B

15 Box Jumps GS

A)155/105

B)135/85

C)115/75

AAB) 205/140

3/10/2013

3/10

CrossFit 540: 8,12, NO 2
CrossFit 540 South: 11,12

CF Games Open Wod at South at 1, at North at 2

WOD

17 min AMRP
40 burpees
30 Snatches at 75/45
30 Burpees
30 Snatches at 135/75
20 Burpees
30 Snatches at 165/100
10 Buprees
as many possible at 210/125
A) as its written
B) maintain the 135/75 lb weight instead of moving up to 165/100
C) maintain the 75/45 lb weight instead of moving up to 135/75
 Option to scale by doing G2OH as well.

3/9/2013

3/9

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

CF Games Open WOD at 11 North (Be ready to go at 11)

Team WOD

2rds
Run 200M
30 Box Overs
Run 200M
30 HPC
Run 200M
30 S2OH
**Athlete not working must hold 45/25 lb plate above head
A)115/75
B)95/65
C)75/55

3/8/2013

3/8

Rest Day!

3/7/2013

3/7

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 5.30 PM North

WOD

3 min holding Deadlift Rack
2 min holding Front Rack Standing
1 min holding over head
then
10 rds
10 pullups
run across Gym
20 squats
then
Run 800
A)135/95
B)115/75
C)95/65
AAB) 155/105

More Open info

Hey guys,

If you are wanting to do the open, but the times offered for doing it seem tough to make, you will also have the option of doing it in a regular session... since the Open wod will be programmed as the WOD at some point this week.

So if the evening times or Sunday afternoon just wont work, you are more than welcome to do it during the scheduled session.  Just know that you will still have to be counted and judged.

STILL NOT TO LATE TO SIGN UP!!!!!

3/6/2013

3/6

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30, NO 6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

OPEN WOD AT 7PM NORTH

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

then

30 KB Swings
30 Thrusters
rest 1 min
20 KB Swings
20 Thrusters
rest 1 min
10 KB Swings
10 thrusters
A)55/35, 95/65
B)45/25, 75/55
C)35/15, 65/35
AAB) 70/55

THE OPEN

Guys the open begins this wens.  Its still not too late to sign up if you are thinking about it.  I really hope you do.... if for no other reason than to do something different.

Besides...Im going to program the wods anyway every week, so you are going to do them:)

The Schedule

For the next 5 weeks, this will be a rough estimate of our schedule.

Wens: NO 6.30 PM CLASS ---AT NORTH!! The Open's weekly workout is released at 7 every wens night.

Thurs: NO 6.30 PM CLASS ---AT SOUTH!!  At 6.30pm, we will do the Open workout at South every Thurs

Sun: We will do the Open workout at South at 1pm, at North at 2 pm( there will be no Sun 2pm class for the next 5 weeks)

3/5/2013

3/5

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

Muscle weighs more than fat.... so its ok to gain a few crew.  Look in the mirror, not the scale.

WOD

3rds
Carry weight 100M
Run 400M
20 GS Box Jumps
A) 45/ 25
B) 35/15
C) 25/10
rest

then

8 Min AMRP
30 DU/60 Singles
15 G2OH
75/55

3/4/2013

3/4

Rest Day!

Foundations at 5.30 PM North

3/3/2013

3/3/13

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

WOD:
Back Squats
5-5-5-5 (80-90% of Max Wt.)

Wod:

5rds
3 min
12 Front Squats
AMRP Touch and Go Shuffles (3 matts long ways- touch one hand down)
rest between rds
A)155/105
B)135/85
C)115/65
AAB)185/125

3/2/2013

3/2

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

Team WOD
-this is all Holland btw...

One athlete performs at a time

Games Elizebeth
21-15-9
PC and Ring Dips
A)135/95
B)115/75
C)95/65
Fran
21-15-9
Thrusters and Pullups
A)95/65
B)75/55
C)65/45
Isabelle
30 Snatches for time/option of Grace
A)135/95
B)115/75
C)95/65
Grace / option of Grace
30 G2OH

A)135/95

B)115/75

C)95/65

Diane

21-15-9

Deads and HSPU

A)225/155

B)185/135

C)155/95

Karen

150 WB

30 min Cuttoff

Teams have to change weights as they get to each workout (you cannot set up mult bars)