North Gym address: 5400 Bleaux Ave, Springdale AR, 72762 South Gym address: 3162 W Martin Luther King Blvd, Fayetteville AR, 72701, ,
(479) 685-9493 | info@crossfit540.com

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

 

Special Monday sessions!

8 and 9 at both gyms!  Hero Team Wods!!!!!

 

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!

(The google doc link is now fixed)

 

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

<then>

5 rds

10 WB

7 Burpees

<Rest 3min>

Partner 2 Sprints 200m

5 rds

10 KB Swings 70/55

7 Burpees

<Repeat>

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

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