5/1/2013

5/1

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

Pause Squats Front Squats
3-3-2-2-1-1-1

then

Klepto
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4rds
27 Box Jumps
20 Burpees
11 Squat Cleans
A)145/100
B)115/75
C)95/55

4/30/2013

4/30

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 15 min
Clean and Jerk

or

A) 2 mile run for time
B) Mile and a half run
*15 min cap

then

Helen
3rds
Run 400M
21 KB swings 55/35
12 Pullups

4/29/2013

4/29

Rest Day!

4/28/2013

4/28

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

WOD
3rds
Max Efforts
Pullups
Bench Press
A)Body Weight/ 80% of BW
B)80%/60%
C)60%40%
aim for 10 plus reps in first set at least

5rds
Run 400M
Rest 30 sec

AAB extra
10 min to find max effort Hanging snatch followed by Full Snatch  - bar may not be dropped.

4/27/2013

4/27

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

Front Squat Balance
3-3-2-2-1-1

then

Team WOD
30 Cleans
30 Jerks
100 Nasties
30 Cleans
30 Jerks
100 Nasties
A)155/105
B)135/85
C)115/75

4/26/2013

4/26

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

Team,

At 540 we love for you to work on anything and everything you want to before and after class.  Thats an always.  As long as there isnt any major disruption to the current class going on, feel free to work on whatever.  That being said we ask that you please stick to the regular programming for your WOD.  Injuries are always an exception, but if possible lets all try and stay on the same schedule and training routine.  Thanks for understanding!

EMoM 10
Even: 5 Cleans /AAB 2 Cleans -Heavy
Odds: 7 Burpees/ AAB 5 TU

WOD
15 Min AMRP
15 WB
15 Situps
15 Pullups

AAB
10 Bar MU
50 WB
7 Bar MU

30 WB

5 Bar MU

20 WB

4/25/2013

4/25

Rest Day!

4/24/2013

4/24

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

Front Squat Balance
2-2-2-1-1

then

Gen WOD
4rds
15 Deads
50 Squats
Buy out
2 min HS hold on wall
or 4 min Plank hold
A)185/135
B)155/115
C)135/95

AAB
3rds
10 Deads
50 DU
275/185

rest, then

3rds
20 pistols
15 HSPU

4/23/2013

4/23

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

Jerk max
1-1-1-1-1
Heavy as possible

then

20-15-10-5
Pullups
Ring Dips (double rep box Dips)
KB Swings
A)55/35
B)35/25
C)25/20
AAB) C2B, 70/55

4/22/2013

4/22

CrossFit 54:L 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- Hold at bottom(athlete must hold squat at bottom of squat for 2 seconds before coming out of squat)
1-1-1-1-1-1
heavy as possible

then

10 min AMRP
2 Squat Cleans
2 Front Squats
4 BF Burpees
6 Squatting Box Jumps
A)115/75
B)95/65
C)75/55
AAB)185/125

4/20/2013

4/20

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

Team wod

6 min Amrp
10 dreads
7 bf burpees
A) 225/155
B) 185/ 135
C) 155/ 105

Rest

6 min Amrp
20 nasties
20 hpc 75/55

Rest

6 min Amrp
15 wb
30 du

4/19/2013

4/19

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

No more squats -- for a bit at least

Front Rack Lunges
4-4-4-4-4
Heavy as you can

then

3rds
10 G2OH
10 Back Squats
10 Box Overs
A)135/95
B)115/75
C)95/65

AAB after
10 TU attempts for max effort

4/18/2013

4/18

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

Max Effort Back Squat Warm up

or

10 Min EMoM
Evens: 15 Situps
Odds: 5 Burpees and KB Clean and Jerks

WOD

The 540
50 OH Lunges
40 Pullups
30 Thrusters
20 Burpees
10 Squat Cleans
A)45/25, 95/65, 135/95
B)45/25, 75/55, 115/75
C)Air, 65/45, 95/65

4/17/2013

4/17

Rest Day!!!

4/16/2013

4/16

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

Option
Max Effort Back Squat and Shoulder Press 1 rep
or
Run mile for time:)

Gen Wod
20 Burpee Buy In
then
21-15-9
Power cleans and Pullups
then
20 Burpee Buy Out
Weight Increases each set
A)115/75, 145/105,175/125
B)95/65, 125/85, 145,105
C)75/55, 95/65, 115/75


AAB
21-15-9
Squat Snatches and C2B Pullups
115/75, 135/95, 155/105

AAB After
5 min of 155/105 Deadlift holds w fat gripz- reg grip

4/15/2013

4/15

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

Max Effort Back Squat Warm Up

Team... there seems to be some confusion on the max effort Squat warm up.  This is ONE, count em.... ONE.  Heavy squat.  thats it.   It should not take you more than 5 sets to get to your max effort.  3-4 of those sets should consist of 1 repetition.  Thats it.  There should not be multiple sets at a heavy weight.  You should not be doing mult reps at a heavy weight.  One.  Just one rep.... at a max effort weight.  Thats it.
For exp.....for me.... at a current max of 385
135- three to four times
225- once
275- once
315- once
365- once
depending on how that rep feels... I may go for my max.... or heavier.... or I may be done.  get it done quick.  without worrying about it.  Because there is always tomorrow.

For the doubters.... This is a derivative of the Westside Barbell approach to getting stronger and Dave Lipson's (crossfit Strongman) personal Squat program.

This WILL work.  If you treat it right.  But you have to give an actual max effort and not blow yourself out of reps.  Last year I saw my max run up 40 lbs in less than two months.  Dax has already seen his max go up 20lbs.  There has been many other success stories as well.

then

3rds
50 Air Squats
10 Jerks
50 DU buy out
A)135/85
B)115/75
C)95/65
AAB) 3 Jerks 225/145 and 5 TU after the 50 DU

4/14/2013

4/14

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

Max Effort Back Squat and Shoulder Press Warm up

WOD
2 Squat Cleans
10 T2B
10 HSPU/20 Pushups
2 Squat Cleans
9 T2B
9 HSPU/18 Pushups
2 Squat Cleans
8
8/16
........
2 S Cleans
1 T2B
1 HSPU/2 Cleans
A)135/95
B)115/75
C)95/65
AAB)185/125, HSPU

4/12/2013

4/12

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

Max Effort Back Squat Warm up :)
- at least i cant make you do it tomorrow

Gen Wod
10 Deads
Run 200 M
10 Deads
Run 400M
10 Deads
Run 800M
A)255/185
B)225/155
C)185/125

AAB
21-15-9
Deads
Box Jumps 30/24
275/205

Optional After
Row 1000M
10 MU

4/11/2013

4/13

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

Foundations at 5.30 PM North

Max Effort Back Squat Warmup
followed by Max Effort Shoulder Press warmup

20 min from START of class to get this done.  move

Touch and Go Squat Cleans
2-2-2
Touch and Go Power Cleans
2-2-2

Gen WOD
3rds
20 WB
15 Burpees
10 Box Jumps 30/24

AAB Wod
5 Min AMRP
10 OH Squats
30 DU
135/95

rest 2 min

3 min max WB

score both seperatly

4/10/2013

4/10

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

Max Effort Back Squat Warm up

(grab a rack and get to your max-- or max effort-- as quick as possible)
!!remember, the goal of max effort warm up is to lift the heaviest load you can....once!!
exp. if max is 315-- warmup at 135,225,275, depending on how your feeling 305 or 315

WOD 17 min Cap
"Owners WOD"
5rds
5 C2B Pullups/ Bar MU
10 KB Swings
15 Thrusters
A)70/55, 95/65, C2B
B)55/35, 75/55, reg pullups
C)35/20, 65/45, banded
AAB: Bar MU

The Open

Team,

The Open is over.... finally!:)

It was a long 5 weeks.  Most everyone who did it is exhausted.  Physically and mentally.  The Open is hard.  And it WAS hard.  But at the same time.... I think everyone who showed up and gave the best effort is truly proud of what they were able to accomplish.  People did things that they did not think possible.  Whether it was a 'first', (Muscle up, C2B pullup, T2B, heavy snatch), or even just doing better than they thought they ever could, I saw multiple people achieve things that made them happier as people.  Because the bettered themselves.  They saw a barrier, and overcame it.  And it was awesome to watch.

And that's why i wanted to write this short letter to you all.  To say thank you for the constant inspiration and reminder of why we are here everyday.  We do this because we enjoy it.  But also to prove to ourselves that no matter how unattainable something may be...we can achieve it.

Sure, all the attention goes to the best performances- and those are pretty amazing.  But the real victories, the really amazing moments, are the people who are pretty sure they cant.... only to summon up the will and the courage to prove themselves wrong.

Its humbling to watch athletes come in multiple times to do the Open wod....knowing that they don't have a chance at making the Regional team....but they come in anyway, just to get one more rep or two.  Because they think they've got a bit more in the tank.  THAT is awesome.  And it inspires me to be more like those people.  Not the Rich Fronings, and Iceland Annies.... but the people that do it for themselves.

So bravo.... to all of you who participated in the open, and gave everything you had time and time again.....BRAVO.

I and all the trainers at 540 are proud of you.

4/8/2013

4/8

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

She's coming to 540 and YTFS....

Foundations at 5.30 PM North

WOD
Find Deadlift Max
and
Find Shoulder Press Max

then

Run 400M
rest 1 min
40 Pushups/20 HSPU
20 HPC
Rest 1 Min
Run 400M
rest 1 min

40 Pushups/20 HSPU

20 HPC

A)155/105

B)135/85

C)115/65

AAB)HSPU and 185/125

AAB after

35 HPC @115/75 w fat gripz  -5 burpee penalty ev time bar is dropped

4/7/2013

4/7

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

Front Squats
Find Max

Wod

3rds
Run 400M
18 F Squats
9 Box Overs
A)95/65
B)75/55
C)65/45

4/6/2013

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

WOD

Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. 

7rds for time

15 KB Swings

15 P. Cleans

15 Box Jumps

A)55/35, 95/65

B)45/25, 75/55

C)35/20, 65/45

4/5/2013

4/5

Rest Day!!!!

4/4/2013

4/4

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

Open Wod 13.5
4 min AMRP
15 Thrusters
15 C2B Pullups
if 3rds are achieved...
add an extra 4 min
and so forth..

Optional WOD
4 Min AMRP
15 thrusters
15 Pullups
rest 2 Min
Repeat at 3 Min AMRP
Rest 2 Min
Repeat at 2 min AMRP
A)95/65
B)75/55
C)65/45
AAB C2B

4/3/2013

The girls are stunned by the explosion of awesome that just hit behind them....

4/3

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


WOD

Find Back Squat Max

then

25 Min AMRP

25 Box Jumps
25 Jumping Pullups
25 KB Swings
25 Lunges
25 K2E
25 Push Press
25 Back Ext
25 Wall Balls
25 Burpees
25 DU(50 singles)

4/2/2013

4/2

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 10
Evens
5 Squat Clean and Jerks / AAB 2 Sq Clean Thrusters
Odds
DU Practice / Triple Under Practice

then,

DT
5rds
12 Deads
9 HPC
6 Jerks
A)155/105
B)125/85
C)95/65