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.