Category: Community

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Community CrossFit Events Workouts

2014-08-02

Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register to participate. If you do not register, we are asking that you donate $15 or any amount you can.

Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 2 or more heats depending on how many people come. We will be running rain or shine.

Thanks to everyone who has registered and/or donated to this cause!

“31Heroes”
AMRAP 31 Min.

  • 8 Thrusters (155#/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30″/24″)

As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.

RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.

Categories
Community CrossFit Events Workouts

31HEROES WOD & FUNDRAISER

Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register to participate. If you do not register, we are asking that you donate $15 or any amount you can.

Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 2 or more heats depending on how many people come. We will be running rain or shine.

Thanks to everyone who has registered and/or donated to this cause!

“31Heroes”
AMRAP 31 Min.

  • 8 Thrusters (155#/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30″/24″)

As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.

RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.

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Community Events Featured Workouts

CFM WELCOMES NEW COACH BRANDON

Join us in welcoming new Coach Brandon King to our family of CFM coaches! Brandon has been a member of CrossFit Montgomery since the summer of 2011. Coming from a sports background, he was looking for something more than what the typical gym experience could offer. After seeing some videos and reading a few articles, he googled “CrossFit in Montgomery,” which led him to The Boneyard. He and his wife Jenna attended their first foundations class a week later and have been hooked ever since. “I really enjoyed the group-based classes. It really led to a feeling of community and encouragement which is hard to find in a lot of places. The movements and workouts we did were what I was used to from playing sports in high school and a little bit in college. Plus, I had fallen into a routine that lacked any kind of physical activity so it felt good to be doing something physical again. Whether that was picking up and putting down heavy things, body weight movements, running and rowing, or any combination of any of those things, I liked it all.”

Brandon recently became a CF Level-1 Trainer, and while the class was challenging, he felt prepared thanks to the fantastic coaching he had received from all the coaches at CFM. He wholeheartedly believes that everyone can do CrossFit, and encourages anyone who asks to come and try it out. Looking forward, he hopes to obtain more certifications in order to improve his knowledge and abilities as a coach.

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Community Events Featured Workouts

CFM WELCOMES NEW COACH TOM

“Why did I become a CrossFit Level 1 Trainer? Simple, I love CrossFit! I love what CrossFit has done for me, especially for my wellness, and I want to share what I have learned with as many people on the planet that I can. Some people say I’ve drank the Kool-Aid. Okay!” -Coach Tom Clark

In November 2009, Tom went to the doctor for a physical. He left his doctor’s office dazed and confused. His blood pressure was high, as were his triglycerides, blood sugar, cholesterol, resting heart rate (86), and weight (a petite 255 pounds). In addition, he had chronic acid reflux, indigestion, a chronic cough, sinus drainage, allergies, and red and watery eyes. His wrists were stiff and achy from an old snow skiing accident. He walked with a slight limp (both ankles were fractured when he was eleven). He took Adderall for ADHD. His lower back ached primarily due to posture issues and a lack of essential core strength. He had recently been fitted for a CPAP machine because he snored horribly. His doctor told him there was nothing he could do about the physical issues, explaining that old age (he was 54 at the time) and arthritis had set in. The doctor told him to come back in six months and if things had not improved dramatically he would have to prescribe “some pretty serious medications.”

The very next week Tom walked into a CrossFit gym. The trainers laid a challenge before him. They were very emphatic: if he would commit to eating Paleo and attend classes three times per week, he would resolve most, if not all, of the aforementioned issues. One trainer said, “Oh, and if you’re serious about this, cancel the CPAP.” Tom accepted their challenge and is so glad he did!

“My experience is not a miracle – it’s just CrossFit! Today, I’m stronger, faster, and healthier. CrossFit is the keynote activity in my daily plan. All of my medical issues were resolved long ago and I feel amazingly healthy now. And I’ve had fun getting here! I love my CrossFit community! It’s an awesome lifestyle.”

Join us in welcoming Coach Tom to our amazing group of coaches!

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Community Events

CFM WELCOMES NEW COACH ADRIENNE

Join us in welcoming Coach Adrienne to the CFM Family! Adrienne McPhaul has been CrossFitting since 2010 and is a firm believer in working toward being better today than yesterday. With no athletic background and leading a sedentary life until her early thirties, Adrienne lost over 100 pounds and started running. After accruing almost every injury possible completing her first marathon, Adrienne decided maybe she should find out what that “cross training” thing in her running plan meant in order to get stronger. A friend introduced her to Crossfit, and, after overcoming her initial terror, she fell in love.

Adrienne has gone on to become Level 1 certified and has attended seminars for CrossFit Endurance, CrossFit Olympic Lifting, CrossFit Movement and Mobility, and CrossFit Rowing as well as the Whole9 Foundations of Nutrition seminar and various workshops and seminars on Olympic Lifting, kettlebells and judging.

“Over the last four years I have discovered that I can be strong in ways I never thought possible and I am excited about helping other people in their journey. CrossFit Montgomery has been a place I have been able to turn to for advice and encouragement since I started CrossFit and I strongly believe in the programming and the mission. I’m proud to be part of it.”

Categories
Community Events Workouts

2014-05-03

Our Friday evening classes and Saturday classes are canceled because we are hosting Pound For Pound at The Boneyard. Join us at our gym this Saturday & Sunday for Pound For Pound, a CrossFit competition where scoring is based on the weight of the athlete. The event is free and open to the public!

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Community Events

POUND FOR POUND (MAY 3 & 4)

CrossFit Montgomery is hosting the fourth annual Pound For Pound (A.K.A. #4#), a fitness competition to be held at CrossFit Montgomery’s gym in downtown Montgomery on Saturday and Sunday, May 3 & 4, 2014. Pound For Pound 2014 is powered by Wright Equipment. Pound For Pound 2014 is free and open to the public.

WHAT MAKES #4# UNIQUE?
Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?

VOLUNTEERS NEEDED
We need volunteers before, during and after the event and judges the day of. If you can assist us, please email poundforpound@crossfitmontgomery.com or speak to Coach Cody. To receive updates on Pound For Pound 2014, “like” Pound For Pound on Facebook and visit our #4# website to see our most recent posts.

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Community Events Workouts

CFM WELCOMES NEW COACHES

CrossFit Montgomery welcomes new coaches Amber Hildebrand, Jodi Jordan and Josh Whitman (pictured above, left to right), all CrossFit Level 1 trainer certified. All three, along with Jodi’s husband Andy and Amber’s husband Brad, are familiar faces at the Boneyard.

As an athlete in high school Amber Hildebrand played volleyball and ran track but didn’t discover the many benefits of weightlifting until after college. Amber retired from her career as a publicist in Washington, DC soon after welcoming her first child, and became more interested in weight training and nutrition. She was hired as a group fitness instructor with the YMCA and taught boot camp classes in Virginia before her family’s move to Alabama. Initially, Amber believed cardio was the key to a healthy body until she began weight training with her husband to get back in shape from her first child. Having fallen in love with “picking up heavy stuff and putting it down” and loving the motivation of group training, the transition to CrossFit was a perfect fit.

Upon moving to Alabama in Summer 2012, Amber joined CFM as a member and never looked back. “As a ‘gym rat’ I got bored and the repetitive movements left me with injuries. I finally gave in to CrossFit after much consideration and a little nervousness. After the first Saturday group WOD I was hooked! I’ve been coming back consistently ever since. Because of the outstanding coaching I received at CFM I felt, after a short time as a CrossFitter, that I was ready to sign up for an L1 Certification. CFM’s coaches definitely prepared me well for the course and the knowledge and skills I’ve gained from CFM’s current coaches is invaluable. I’m so happy to be a part of this exceptional group of people and to keep learning from everyone around me.”

Amber believes that a strong functional body and mindset for exercise and nutrition are key to her lifestyle and are extremely important in teaching her children as they grow. In the future Amber is looking to also complete a CrossFit Kids Certification and help a new generation of CrossFitters reach their full athletic potential.

Jodi Jordan has worked out at the gym since moving to Montgomery from Arizona in 2011. She was introduced to CrossFit in 2009 having no athletic background and a healthy dose of skepticism. After working out with the trainers at CrossFit Luke Air Force Base for less than a year, she was able to compete and place 7th in the Fitness American 2010 competition in Las Vegas. The 40-year-old mother of two has since gone on to compete at a variety of regional CrossFit competitions, as well as in bodybuilding competitions throughout the country.

“CrossFit blew my mind – I was able to do things I never dreamed of before. If you would have told me ten years ago that I would be able to do even one pull-up, I would have laughed. Thanks to CrossFit, I completed more than 1,000 pull-ups in a month last January. That’s surreal. But it’s nothing compared to the emotional and mental resilience I’ve gained from CrossFitting.”

Jodi holds a CrossFit Movement and Mobility certification. Jodi’s training philosophy is simple, she said. “First, I want to make sure everyone is safe, and second, I want to help them be better. I just want people to experience all the goodness I know they can get from CrossFit.”

Josh Whitman has been doing CrossFit for several years. His professional life as a consultant takes him to many CrossFit boxes around the country giving him exposure to various instructional techniques, different types of athletes and different types of programming. Josh is an avid photographer. You have probably seen him running around taking pictures for our website and social networking sites.

Josh believes that CrossFit is for everybody and every body. “It’s amazing to see the diverse group of body types and limitations in CrossFit. There truly is a place for all people at the Boneyard. If you are a longtime athlete or just wanting to get started, I highly recommend you come down to see what CrossFit can do for you. I’ve been at it for several years, and I am constantly improving, learning new things, and meeting really great people.”

Josh is a CrossFit Rowing Trainer and has his CrossFit Movement and Mobility certification. He lives with his wife and two boys in Montgomery.

Please join us in welcoming our new CFM coaches!

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Community Events Featured

UPCOMING EVENTS

UPCOMING COMPETITIONS & RACES
There are numerous upcoming races and Crossfit competitions. Visit Garage Games, Rx Competitions, and River Region Runners for a list. Let Coaches David and Jennie know which ones you are interested in attending. Feel free to notify us of events on our Facebook page. Events that we attend as a gym are the events we list in our email announcements and post to our Events page.

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Community Events

2014 CROSSFIT GAMES

OPEN QUALIFIER
CrossFit Montgomery is a validating affiliate and will host the 2014 Reebok CrossFit Games Open WOD each week at The Boneyard. Cost for non-members: $20. If you are registered and would like us to validate your WOD, read the REGISTERED ATHLETES section below and contact us at 1-877-907-4141 or info@crossfitmontgomery.com for more information.

THE GAMES SEASON

  • The Open is the first step in the CrossFit Games season and takes place February 27 to March 31. Every Thursday, an Open workout will be posted. Everyone then has until that Monday to complete the workout. Athletes have the choice of competing at a participating CrossFit affiliate, or submitting a videotape of their performance to the Games website. The Open will consist of five workouts over five weeks.
  • At the end of the five weeks, the Open’s top athletes in each region will move on to the the second stage of the competition — Regionals. Each of the 17 Regionals will be a three-day competition where individuals compete head to head with judges. At the end of the weekend, no more than three men and three women will advance to the final stage of the competition — the CrossFit Games. Our Regionals, the South East Regionals, are May 9-11, 2014.
  • The Reebok CrossFit Games are the ultimate test of fitness. The Games are a grueling multi-day, multi-event competition to determine the Fittest on Earth. Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start. For the fourth consecutive year, the CrossFit Games will be held at the Home Depot Center in Carson, California starting July 9.

For more information about the Games and to stay informed, visit Reebok CrossFit Games.

REGISTERED ATHLETES
This year, the Open WODS are posted on Thursday of each week. Our gym WOD every Monday during the Open will be the Open WOD that is announced on Thursday. We will also host the Open WOD on Saturday at 8 a.m. each week for members and visitors competing in the Open, unless otherwise noted.

Accommodations – We will try our best to accommodate those who cannot attend the posted times for a particular week. Contact us to schedule an appointment. In the event that you have a time constraint, please notify us ahead of time so we can attempt to accommodate you. But please do not abuse this courtesy.

Result Submission – Athletes are responsible for submitting their results online at Games.CrossFit.com by the deadline on Monday (7 p.m. CT) each week. However we recommend you submit your result as soon as possible. After an athlete submits their result, Coach Cody (affiliate manager) will receive notification and will then approve or deny the result. If you have any questions or concerns about the validation process, call or text Coach Cody on his cell phone. He will also make sure he has each athlete’s cell phone number just in case he needs to contact an athlete about their result.

RESOURCES