Upcoming Events

Team,

We have some events coming up that we need to clear our schedules and begin planning for!!

Holiday Hours
Wens- regular hours
Thurs- closed
Fri- North 8,9,10
       South 12,1
Sat and Sun: Normal


The Heart to America Challenge in Springfield MO on Nov 8,9,10

and

WOD War 1 on Oct 5th

HOA is a AWESOME team CF comp that we have participated in the last few years.  It is extremely well ran and a GREAT time.  They have a RX'd and Scaled division... and this year a Masters (40 and up), and a Teen division as well.  I highly encourage anyone and everyone who loves CF to train and try and participate in this killer weekend.  Its great.   I think that EVERYONE who has participated in it the last few years has loved the experience.

Here is the thing... there are only so many teams allowed to sign up.  Last year it was 90+.  It sold out in minutes.  We wernt able to take all the teams we wanted to because they filled up so quickly.  We will try and take as many teams possible (amtp:) this year, but will still have tryouts like last.  I will do my best to keep it a shorter affair than last year.  We will also pre release the wods so you know whats coming.

Sign up is on 9-2 for HOA.

TRYOUT WILL BE THE WEEKEND OF 8-24 TO 8-25!!!!!!!!!!!!

If you cannot make this weekend... then the ONLY other make up time is the weekend of
8-9 to 8-10.
Thats right, you will be doing the tryouts BEFORE everyone else.  If these times wont work for you....come see me.  But we want to keep it to these weekends only.

Just like our House Box Off, there will be no scaled or RX'd divisions.... Athletes will choose their weights and movements before wods begin and scored accordingly.

Wods will be released soon.

WOD War 1!!

540 along with YTFS and Junk Headbands will be hosting our first Team event.
YTFS is bringing in Camille LeBlanc Bazinet and Andrea Ager to come hang out with us as well.

This will be a 4 person team event with three major wods performed in 1 day, Oct 5.  Wods will be pre released as well, and we will stick to the same format as we did the House Box Off (no scaled- no rx'd) Teams will pick their weight- movements before event begins and be scored accordingly.

We are doing our best to make this an awesome event for our little gym.  We are currently planning on a 56 team cap.  More details to come.

7/1/2013

7/1

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

the Ten Killer
10 rds
10 Burpees
10 Squat Overs
10 DU
10 Fly Traps
10 Push Press 95/65
Run 400M
* No partition... do it in any order
45 Min Cut toff

AAB Two a day
G2OH
30 times
BW
Score your time

6/30/2013

6/30

CrossFit 540: 8,12,1,2
Crossfitm540 South: 12,1

Front squat
3@70-80
2@80-90
2@80-90
3x1@95+

21-15-9
Dead lift
Front squats/oh squats-AAB
A)225/155, 135/95
B)195/135, 115,75
C)165,105, 95, 55

6/29/2013

6/29

CrossFit 540: 7,8,9,10
CrossFit 540 South: 11,12

**New Weekend hours for CF540 South

Shoulder Press
2-2@80-90
1-1-1@95%+
Jerk
1-1-1-1

Run 800M
10 Thrusters
Run 800M
A)155/105
B)135/85
C)115/65
AAB)185/125

6/28/2013

6/28

Rest Day!

6/27/2013

6/27

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

I was trashed

5rds
Run 400M
20 KB Swings
20 OH Lunges 45/25

AAB alt
EMoM 8
2 Snatches

EMoM 8
Clean and Jerk

EMoM 15
each min switch between
12 T2B
HSPU 6 Strict/12 Kipping
12 Pistols

6/26/2013

6/26

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

Back Squats
3@70-80
2@80-90

2@80-90

1@95+

1@95+

1@95+

7rds

3 Deads

Run 200M

Rest 1 Min

A)275/185

B)245/155

C)185/125

AAB)385/235

AAB extra

15 MU

15 Bar MU 

for time

6/25/2013

6/25

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

Bench Press
3@70-80
2@80-90
2@80-90
1@95+
1@95+
1@95+

EMoM 8
Evens 4 Turkish Getups
Odds  5 KB OH Squats- if not a problem, double KB OH Squats

21-15-9
Jumping Back Squats
Pullups
A)135/95
B)115/75
C)95/65
AAB)C2B

6/24/2013

6/24

Rest Day!

6/23/2013

6/23

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

Back Squats
3@70-80
2@80-90
1@95+
1@95+
1@95+

2rds
50 Air Squats
Run 400M

AAB alt
10 min EMoM
1 Snatch
1 Hanging Snatch
No Dropping bar

Then everyone

5rds
5 FS
10 Burpees
A)135/95
B)115/75
C)95/65
AAB)185/125

6/22/2013

6/22

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

Bench Press Max Effort (quickly)

15 Min to find and work on Jerk Max

Team WOD- individuals cut reps in half
Run 600M
50 Box Overs
50 Wall Balls

AAB alt individual wod
'Skill Ladder'
2 Min of each of the following, followed by 2 min of rest
1 Ring MU
2 Pistols
3 HSPU
4 Bar MU
5 DU
6 Rope Climbs
*Score all ind and as a total

6/21/2013

6/21

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

Pausing Front Squats
3@70-80%
2@80-90
1@95%+
1@95+
1@95+

12 Min AMRP
5 G2OH
5 Pullups
10
10
15
15
20
20.....
A)135/95
B)115/75
C)95/65
AAB) C2B

AAB extra
Run 400M
rest 2 min
Run 400M

6/20/2013

6/20

Rest Day!

6/19/2013

6/19

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

EMoM 10
Gen: 2 rep touch and go Power Clean
AAB: 2 rep touch and go Snatch

5rds
5 Breakers (one  front(normal) thruster and one back thruster)
10 T2B
A)95/65
B)75/55
C)65/35
AAB)C2B

then
200M walk pinching 35/25.  If plates are dropped or sat down, finish running whats left of the 200 until you get back to your plates.  Then pick them back up and continue with the walk.  The athlete WILL end up walking the entire 200M with the plates.

AAB Two a day
Bench max effort
Pullup max effort

6/18/2013

6/18

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

Back Squats
3@70-80
2@80-90
1@95%+
1@95%+
1@95%+

6 Min AMRP
Run 800M
w time left on clock
as many Wall Balls possible

Rest 5 min

Repeat

AAB
6 Min AMRP
Run 800M
w time left on clock
as many MU possible

Rest 5 min

Repeat w Bar MU

6/17/2013

6/17

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

Who remembers this?

EMoM 12
Evens: 2 Cleans - jerk 2nd rep
Odds: 5-10 strict pullups

3 min AMRP
Squat Clean to OH
A)135/95
B)115/75
C)95/55
AAB)155/110

10 min AMRP
10 Deads
10 Pushups/HSPU AAB
10 Box Jumps

A)135/95

B)115/75

C)95/55

AAB)155/110

6/16/2013

6/16

Rest Day

6/15/2012

6/15

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

Drop squats/ f squat balance
3-2-2-1-1-1

Team WOD

5 min amrp
 3 Cleans

Aab
3 snatches @ 155/105
2 rope climbs

Rest


10 min amrp
5 f squats
5 burpees
5 box overs
A) 155/105
B) 135/85
C) 115/75
Aab) 185/125

6/14/2013

6/14

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

Bench Press
3-3 @70-80
2-2 @80-90
1-1-1@ 95%+

100 DU
5rds
15 WB/10 Twoofers AAB
Run 200M
then
100 DU

6/13/2013

6/13

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

Front Squats
3-3 @ 70-80%
2-2 @ 80-90
1-1 @95%+

21-15-9
Right Arm KB SDHP
Left Arm KB SDHP
Pullups
Burpees
55/35

AAB alt
21-15-9

Right Arm KB Snatch

Left Arm KB Snatch

Pullups

AAB Skill after

30 strict HSPU

6/12/2013

6/12

Rest Day!

6/11/2013

6/11

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

Run 1 Mile
For time

then

A)200 M lunges
B)150 M lunges
C)100 M lunges
*7 min cap
or
AAB
10 Min to find OH Squat Max

then
20Pushups/10 HSPU-AAB

30 DU /60 Singles

5 Deadlifts/3 AAB

A)225//155

B)185/135

C)155/115

AAB)315/205

*15 min Cap

18/9

30 DU /60 Singles

5/3 Deads

16/8
30 DU /60 Singles
5/3 Deads

14/7

30 DU /60 Singles

5/3

12/6
30 DU /60 Singles
5/3

10/5
30 DU /60 Singles
5/3

8/4
30 DU /60 Singles
5/3

6/3
30 DU /60 Singles
5/3

4/2
30 DU /60 Singles
5/3

2/1
30 DU /60 Singles
5/3

6/10/2013

6/10

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

Someone opened up a gun show at regionals.

Shoulder Press
2-2-2@80-90%
1-1-1@95%+

1 Min Max Pullups
Rest 3 Min
1 Min Max Pullups

3rds
10 Squat Cleans
Run 400M
A)155/110
B)125/85
C)95/55
AAB)5 reps @205/145

6/9/2013

6/9

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

Back Squats
5@75-80
3@85-90
1@95+
1
1

21-18-15-12-9-6-3
SDHP
Jerks
75/55

AAB Extra
4 Min AMRP
5 Burpees
Run across Gym
5 Bar MU

6/7/2013

6/7

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

Dax just found out we were having pizza later.  He was happy.

Hanging Clean
2 Rep Max
12 Min

then

5 Min AMRP
3 Thrusters
7 Pullups
A)115/75
B)95/65
C)75/55
AAB)145/105, C2B
 rest 5 min
4 Min AMRP
Run 400M
as many F Squats possible with time remaining
Score both workouts

AAB extra
Sled Push 5 Parking Spots down and back
4 rope Climbs
Repeat
5 plates/3 plates

6/6/2013

6/6

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

 True Story

Max Effort Back Squat Warm up

Then

Max Effort Shoulder Press  min of 3 reps at 95%+

then

5rds
7 G2OH
Run 200N
A)155/105
B)135/85
C)115/65

AAB
5 reps at 205/145

6/5/2013

6/5

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

We made it!  Great weekend team.  And even greater knowing that we had so much support from yall back home.  Thx for being there for us every step of the way.  Great weekend, but even a greater year preparing for the weekend.  Now on to the next one!!!!

Warm up (everyone)
Back Squat max Effort  20 min max from START of class

Gen WOD
For max reps
1 min of WB
1 Min of SDHP
1 Min Push Press
1 Min of GS Box Jumps
1 Min of Burpees
1 Min of Rest
Repeat

rest, then

5 Min AMRP
5 Deads
25 Squats
A)255/165
B)225/ 145
C)185/125

Alt AAB
EMoM 20
1)10 Pistols
2)4,5,6 Strict HSPU
3)10 T2B
4)3,4,5 Ring MU
*go for as many as you can and drop reps as needed

then

6 Min AMRP
3 Deads 385/235
20 Squats
30 DU

A Big Thanks!

The regional competitors have hacked the blog :) We first of all want to say thanks for everyone’s support last weekend.  The number of texts, FB comments, posts, and likes was overwhelming. Crossfit 540 has a support system like no other, and it meant more than we can say to represent our crossfit family in Chicago.

We owe the largest thank you, however, to the guy that got us there. All of you were able to follow the work that we were doing in Chicago. We were the ones in the pictures and in the FB updates, but we definitely can’t take all of the credit. Last weekend’s success was team effort, and our coach was our fearless leader every step of the way. Dax said it perfectly the other day. “Think about what we did… an old man, a six month crossfitter, two fairly new competitors, a girl who was 100 lbs last year, only one strong returning veteran, and a coach who could make it happen when handed a sack of lemons.”  He made it happen. He was at every practice: coaching, judging, analyzing split times, motivating, pushing; and when it was game time, he was there through every event knowing exactly what to say to motivate each of us. He was our rock.

All of us at 540 are very blessed in that all we have to do is show up to an awesome, supportive environment and do work at the 3.2.1, but there is A LOT of time and effort that goes into the programming. A LOT of energy that goes into helping each us become stronger, fitter, better crossfitters and individuals. He is the one to thank; he is the one who has built the 540 community that we all get to call family.

So to our fearless leader and friend, thank you. None of us could do this without you.

6/4/2013

6/4

Rest Day!

6/3/2013

6/3/2013

CrossFit 540:  5:15, 6:15, 8:15, 11:30, 4:30, 5:30, 6:30
South: 5:15, 6:15, 8:15, 11:30, 4:30, 5:30, 6:30

"Filfthy 50"
Box jumps
Jumping pull ups
Kb swings
Lunges
K2E
Push press
Back extensions
Wall balls
Burpees
Double unders

6/2/2013

6/2

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

15 min
Without dropping bar
2 hpc
1 jerk
Heaviest possible find max

Then,
10 shoulder press
15 f squats / oh-AAB
20 push press
25 front squats
30 jerks
35 back squats
A)115/75
B)95/65
C)75/55