6/1/2015

6/1

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

4rds of
Run 200M
rest 1
then
2rds
Run 400M
rest 1
then
Run 800M

Closeout Accessory
Alt Three reds of
10 Hip Bridges
10 Hanging Clean Grip Hi Pull

AAB
8 min Emom
Snatch Complex
1 Snatch Hi pull
1 Hanging Snatch - pausing at mid thigh @70

6 reps @90-95

4rds of
Run 200M
rest 1
then
2rds
Run 400M
rest 1
then
Run 800M

5/30/2015

5/30

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

Back Squats
8 sets of 3 @ 75%

50 DU
7 Deads A)275/185, B)245/155, C)205/125
Run 800m
7 Deads
50 DU

recover

50 DU
7 Deads
Run 400m
7 Deads
50 DU

recover

50 DU
7 Deads
Run 200M
7 Deads
50 DU
*score each wod separately

AAB
Find Hanging Clean Max

5rds
8 Strict Pullups
4 sets of complex 1 Front Squat, 1 Jerk @70-80

8 min Emom
10 OH Squats
10 T2B
50 DU

5/29/2015

5/29

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

Tabata Style
Alt 8 rds of the following
Wall Balls
Pullups
Situps
Front Rack Lunges 75/55
Plank Med Ball Taps
(holding a plank, alt tapping the top of a Med Ball w each hand

AAB
Shoulder Press
1-1-1-1@90+

Jerk Complex Emom 10
1 Pausing Jerk, 1 Jerk

2rds
Max MU

15 Front Squats 165/115
30 C2B
10 Front Squats
20 C2B
5 Front Squats
10 C2B

5/28/2015

5/28

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

15 min Emom
1st 5 min
5 Snatch Grip Deads 95/65 - or comfortable weight
7 Box Overs
2nd 5 min
5 Snatch High Pulls
7 Box Overs
3rd 5 mins
5 Power snatch
7 Box Overs

5rds
7 Front Squats A)135/95, B)115/75, C)95/55
7 Burpees

AAB
Back Squat
10*3@ 80

Snatch Balance
6 *1 @Snatch Max  +

Warm up
Power Snatch + Squat Snatch

Squat Snatch
6 *1 @90+

Diane
21-15-9
Deads 225/155
HSPU

5/28/2015

5/28

Rest Day!

5/26/2015

5/26

Crossfit 540: 5.15,6.15,8.15,11.30,430,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10 rds
3 Thrusters A)135/95, B)115/75, C)95/55
5 Burpees
7 Box Overs

Accessory Closeout
3rds
8 Split Squats each leg
30 second L hang hold

AAB

Anderson Front Squats
Find Max and 1-1 @ 90+ prev reps count

Pausing Squat Clean at knee
8*1 @80+

2rds
Max effort MU
1 min Max Pistols

Row 1000
3rds
7 BMU
14 KB Swings 70/55
21 DU
then
Row 1000

5/25/2015

5/25

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

Memorial Day Team Hero Wods!

Complete all Wods Back to Back!
Score Each Wod by showing the time on Clock when finished.

1 Bar per team, unless guy girl team.  AAB no rack



JT
21-15-9
HSPU
Ring Dips
Pushups



Brian
3rds
5 RC
25 Back Squats A)185/135, B)155/105, C)125/75


Josh
21 Oh / Front Squats 95/65
42 Pullups
15 Oh Front Squats
30 Pullups
9 OH Front Squats
18 Pullups

5/24/2015

5/24

CrossFit 540: 8,12,1
Crossfit 540 South: 12.30,1.30

5-5-5-5-5
Back Squats @ 70

30 Deads
Run 1200M
20 P Cleans
Run 800M
10 Clean and Jerks
Run 400M
A)135/85, B)115/75, C )95/55
AAB) 155/105

5/22/2015

5/22

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

5rds - every 5 mins
Run 400M
15 WB
10 Box Overs

Accessory Closeout
3rds
10 Hip Bridges - HEAVY!!!!
12 Strict Pullups

AAB
Pushpress or Bench
7 sets of 1
80,85,90,92,95,97,?

Snatch
6 min Emom
1 Snatch Pause just above knee

Snatch
8 sets @90%+

Run 800M
50 WB

50 C2B

5/21/2015

5/21

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

As we are going to program a heavy lifting day.... We wanted to share some insight on why we occasionally do try and lift heavy.

Many of us do NOT like lifting heavy.  Either a fear of the weight or of 'bulking up'.  This keeps us from aggressively going after maxes or siding towards lesser weights when another option is attainable.  At 540 we want you to feel comfortable and enjoy what you do at the box.  That being said, we also want to remind you about one of the things that makes CrossFit so effective, the many modalities that we perform on a weekly basis.  Weightlifting, gymnastics, endurance, time, intensity, heavy loads, body weight movements.... all of these things are VERY effective in their own right.  But when blended together and constantly varied.... the results are incredible.  If you as an athlete are straying away from some of the many modalities that we actively pursue.... you are limiting the effectiveness of the program.  Take Body Pump.  A group fitness class that focuses on weightlifting in light loads and high repetitions.  (sound likes your perfect chipper right?;)  Body Pump is a GREAT workout.  And it can be very effective!..... in the short run.  But eventually the results will stagnate.  Because its the SAME THING.... every day.   The repetition of doing the same loads again and again for roughly the same time period with the same intensity level is what causes stagnation in your results.  At 540, we try and steer clear of plateaus such as this by mixing up the variables as much as possible.  Weight load, is a major, major, variable.  Intensity is also one of the most important things we practice at CrossFit.  If you find yourself steering clear of ever challenging yourself with a heavier load or pushing for a new PR, then you are missing out on one of the things that brings the most results to our members.  Likewise, if on the shorter intensity wods, you find yourself pushing yourself the same level that you would on a 20 min AMRP... you are also missing out on the potential great results that this can offer too.  CrossFit touts that whatever your fitness goals.... Intensity is the shortcut to getting there.

Again at 540 we want you to be happy and comfortable.  But we also believe that having incredible results will make you happier that the alternative.  Give the weight a try.  The General Wod DOES NOT DO ENOUGH WEIGHT TO CAUSE YOU TO BULK!  promise:)  Give it a try.  Talk to your trainer.  As we get older our body's muscles naturally begin to atrophy, or die.  When that happens our base metabolism decreases, meaning we burn less calories naturally.  If we do not use weight training to maintain and build new muscle then you are left with two options as you get older..... eat less or do more cardio to stay the exact same.  aka... skinnyfat.   More lean muscle means more calories burnt while you watch Scandal. Win

On to the Wod!!!!

Find Front Squat Max

Then

7rds
3 reps @ 75% max
Run 200M
rest 1 Min

Accessory Closeout
3rds
10 Bent Over Rows
10 Kneeling KB Presses

AAB
Front Squat
10 rds
3 Front Squats @75%  rest 45

3rds
Run 800M
rest 2 min

7 min AMRP
7 Deficit HSPU 45/25
30 DU
8
30....
score total reps

5/20/2015

5/20

Crossfit 540: 5.15,6.15,8.15,11.30,4.3,05.30,6.30
CrossFit 540 South: 5.15,615,11.30,4.30,5.30,6.30

15-14-13-12-11-10
Pullups
HPC A)115/75, B)95/65, C)75/55
Pushups
Flytraps/ Situps

AAB
Floor Press
Find Max

Jerk
8 Min Emom
87% plus - attempt counts

Alt Between  -9  Time limit  / Goal of uner 10 mins
8 sets of 5 Butterfly C2B /  Butterfly Pullups
4rds of 2 TnG Snatch @65-70
4rds 30 ft HS walks

50  GHD's
15 MU
15 Hanging cleans @ 205/135

Row 500 M For time

5/19/2015

5/19

Rest Day!!

5/18/2015

5/18

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

Check your emails for information on this summer's 540 Teen Training!

Gen WOD

Tabata (20sec ON, 10sec OFF)
8rds
Clean and Jerk 115/75
Sit Ups
Thrusters 115/75
Lunges
Push Ups

AAB

10min EMOM
Banded Cleans

8min EMOM
Clean x 1 @85%+

5 rds
5 BMU
5 Deficit Strict HSPU/Strict HSPU
5 Front Squats 205/135
50 DU

5/17/2015

5/17

CrossFit 540: 8, 12, 1
CrossFit 540 South: 12:30, 1:30

Gen WOD

Find Max Back Squat (10-14min)

For Time:
2rds
Run 800m
w/ 3rds
10 Pull Ups
7 Front Squats
A)135/95, B)115/75, C)95/55

AAB

Find Max Back Squat (minimum of 1-1-1 @ 90%+)

Alt. Between
Hip Bridges 3x8
Bent-Over Rows 3x8
Strict Pull Ups 3x12

7min AMRP
10 Deads 155/105
8 T2B
6 Box Overs 30"/24"

5/16/2015

5/16

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

Gen WOD

Team Style:

Partner 1 Sprints 200m

5 rds

10 WB

7 Burpees

Partner 2 Sprints 200m

5 rds

10 KB Swings 70/55

7 Burpees

AAB

10min EMOM

Bench Press 10x2 @ 85-90%

8min EMOM

1 Snatch Hi-Pull + 1 Snatch BTN @ 70+%

Alt Between

Shoulder Press 4x3 AHAP

Hanging Snatch Hi-Pull 4x6

Run 800m

2014 CrossFit Regional Event 6

49 Pull Ups

7 OHS 185/125

5/15/2015

5/15

Rest Day!

5/14/2015

5/14

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

Please Pay May Dues

Sets of
5-10-15, then
20 OH Burpees, then sets of
15-10-5
Hanging Cleans 95/65
Front Squats
Jerks

AAB
Mobility and casual 5k row,
or
10 OH Squats 155/105
10 Box Overs
10 Thrusters 135/95
10 Power Cleans 205/145
10 T2B
10 Burpee MU
10 T2B
10 Power Cleans
10 Thrusters
10 Box Overs
10 OH Squats

5/13/2015

5/13

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

Back Squats
10*2@75-80 rest 40 sec

Run 800M
21 Deadlifts
Run 800M
15 Deadlifts
Run 800M
9 Deads A)225/155 B)185/135, C)155/105

Accessory Closeout
200M Farmer Carrys 70's/55's


AAB
after Back Squats

2rds
8 Snatch Balance
10 3 sec Pausing Ring Dips -top and bottom

7rds
Run 200M
3 Clean and Jerks 225/145
rest 30 sec

5/12/2015

5/12

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

Hey Team! Please have payments in for the month of May!
We would like to have payments in by the 5th of every month.  Please have any outstanding May Dues paid this week.

-last done on 2/22
5 min AMRP
5 Pullups
15 Squats

rest 2


5 min AMRP
5 Pullups
15 Situps

rest 2

70 WB

Accessory Closeout
2 min Row for max Calories

AAB
Banded Jerks - purple
8 min Emom

Jerk
6 reps @ 80-90

Alt between 3rds of the following
1 Below the knee Hanging Hi Pull- 1 BTK Hanging Clean
12 Strict Pullups

last done on 2/22

5 min AMRP

5 C2B

15 Squats

rest 2

5 min AMRP

5 C2B

15 Situps

rest 2

70 WB

followed by as many MU in Two minutes as possible

5/11/2015

5/11

Rest Day!

5/10/2015

5/10

CrossFit 540: 8,12,1
Crossfit 540 South: 12.30,1.30

6 rds
30 seconds of
WB
T2R
KB Swings
Box Overs
OH Lunges 45/25
rest 1 min

Accessory Closeout
10 Turkish Getups on each arm

AAB
2rds
15 Clean and Jerks 155/105
15 GHD
Row 500
15 Front Squats
15 GHD's
Row 500

50 C2B for time

5/9/2015

5/9

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

Team Wod
8 Min AMRP
20 HSPU/40 Pushups
30 Pullups
40 DU

rest 3

6 Min AMRP
10 HSPU/ 20 Pushups
15 Pullups
30 DU

rest 3

4 min AMRP
5 HSPU
10 Pullups
20 DU

Accessory Closeout
3rds
12 KB 1 arm Bent Over Rows - each arm
8 KB Box Step ups - each leg

AAB
Box Squats
Find Max and a total of 1-1-1 @90+  (these reps can be attained finding the max)

10 min EMoM
1 Power Snatch
1 Pause above Knee Squat snatch

Team
8 min
in 30 sec perform
5 MU max or as many as you can
in next 30 sec perfom
5 Deadlifts 315/205
repeat until time expires
*score total reps

Ind
7 min Emom
5 Hanging Snatches 155/105
5 OH Squats
30 DU

5/8/2015

5/8

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

Linda
10-9-8-7-6-5-4-3-2-1
Deadlift A)1.5 BW,   B)1.25BW,   C)BW
Bench A)BW  B).75 BW,   C).50 BW
Squat Clean A).75 BW,   B).60,  C).50

AAB
Push Press
Find Max + a total of three reps @ 90%
*no rack

Max Effort
HSPU
Ring Dips

8 min EMoM
Power Clean @ 80-90%

Rational Tommy V
21 Thrusters 115/75
7 RC
15 Thrusters
6 RC
9 Thrusters
5 RC

5/6/2015

5/6

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

Randy
75 G2OH 75/55

rest 2

75 Front Squats 75/55

rest 2

75 Situps
*score time on clock for all wods

Accessory Closeout
Row 1000 M for time

AAB
Snatch Complex
12 min Emom
1 Hanging Power
1 Hanging Squat

6*1 Snatches @90%

Randy
75 snatches 75/55
rest 3
75 WB
score time on clock for both wods

5/5/2015

5/5

Crossfit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.3,4.30,5.30,6.30

Back Squats
4-4@75
3-3@80
2-2@85

Run 800M for time

100 DU
80 Squats
60 Pullups
40 Box Jumps
20 Burpees

Run 800M for time

AAB
Shoulder Press
3-2-2-1-1-1@80-85-87-90-92-95
Push Press
3-2-2-1-1-1@80-85-87-90-92-95

3rds
10/5 MU
15 HSPU
2 sets of 5 rep Hanging Clean * no dropping

100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees

5/4/2015

5/4

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

8 Min Emom
2 Halting Deads
2 Halting Deads + Shrug
1 Halting Dead + Clean

4rds
Every 5 mins
10 Power Cleans A)155/105, B)135/85 C)115/65
Run 400M

Accessory Closeout
3rds
15 Reverse Ring Situps

AAB
Banded Front Squats
10*2 @65-70 rest 40

3rds of the following
Deadlift
3 min Emom 2@85
10 Strict T2B
8 GHR's

3rds
30 Calorie Row
20 Ring Dips
10 Cleans 185/125

5/2/2015

CrossFit 540: 7,8,9,10

Crossfit 540 South: 8,10

Team!   Remember we are having our traditional 540 Crawfish Boil starting after the 10 session with Mudbugs ready for eatin' at about noon!  We will also put on our Baggo Tourney!  Winners get free tickets to Disney Land!!!!!  BYOB and come ready for fun!  See you all soon!

https://vimeo.com/41749764

                                                              

 'THE LEGEND' WOD

Nationwide   Friday   May 1, 2015

  233 Reps Total 

Chris's BUD/s Class 233

4 x Pistols (single leg squats)

25 Kettlebell Swings (54#M, 35#F)

50 x Pushups (Chest to Floor)

 75 x Pullups

 50 x Pushups

 25 x Kettlebell Swings

 4 x Pistols

After:  Front Squats 3-3-3-3-3@70,80,85,87,90