CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at

Wednesday, May 20, 2015



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


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

Accessory Closeout
10 Bent Over Rows
10 Kneeling KB Presses

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

Run 800M
rest 2 min

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

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