“Fight Gone Bad”
Courtesy of CrossFit.com
3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:
– Wall Ball (10′; 20#/14#)
– SDHP (75#/55#)
– Box Jump (20″)
– Push Press (75#/55#)
– Row
Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.
Post your FGB score to Comments.
Why is it called “Fight Gone Bad”? Watch explanation and demo – [wmv][mov]
Warmup
– Row 500m
– Shoulder Mobility
– Hip Mobility
3 Rounds:
– 15 KB Swings
– 10 KB Sumo Deadlift High Pulls (SDHP)
– 5 KB Goblet Squats
CrossFit Total
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe
Warmup
– Row 500m
– Hip Mobility
– 5 Sandbag Shoulders w/ Squat Drop (each side)
Power Clean
– 3 x 5 reps (2 minutes rest before each set)
Deadlifts
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)
Sunday is rest day at 41Fitness. We will start posting weekly announcements on Sunday. The 2009-11-08 Sunday post discussed the importance of recovery.
Weekly Announcements
– As many of you know, we have been adding to our eclectic music library at The Boneyard. We want to know what pumps you up. There will be a sign-up sheet at the gym. Please be sure to provide us with the artist name and song title.
– Our second batch of tees were ordered and will be available for pick-up on Tuesday night and thereafter. We will be ordering sweatshirts, hoodies, beanies, and head/sweat bands. If you are interested in any of these items, pray tell.
– We will be closed for the Thanksgiving holidays. We will have morning classes on Wednesday, November 25 but not Wednesday evening. Our regular class schedule will resume on Monday, November 30. We will have WODs posted on our Web site for Thanksgiving Day, Friday, and Saturday. The WODs will be workouts that you can do at home or while on holiday visiting family and friends to work off that yummy turkey dinner.
– Saturday, December 5 is the 20th Annual Jingle Bell Run. Join 41Fitness as we run/walk for Arthritis. Visit Events for more info. Our hours will be from 11:00 a.m. – 1:00 p.m. on that day.
A message to our members: Rest today, for training starts again tomorrow.
Alabama vs. Auburn
We will have a team underground strength workout at 9 a.m. If you have been enjoying the UGS workouts and will be in town, feel free to join us. Pick a team–Alabama or Auburn–to join or cheer on. Visitors are welcomed to attend and encourage all participants or their favorite team.
Saturdays are open gym from 9 a.m. – noon. If you are not interested in joining the UGS workout on Saturday, you may choose a WOD that you missed during the week.
Processed food link to depression: research
Processed food can depress your metabolism, immune system, sex drive, and life expectancy. Now add your mood to the list of things processed foods depress. If you are thinking that you’ll just pop a Prozac the next time you eat a donut and you will be fine, please reconsider or you will have to pop a dozen more pills to treat the side effects of common anti-depressants.
Disclaimer: Major depression is serious and should be treated. Some foods are too dang good to never eat. But, if you are eating bad foods more times than not, try changing your diet for 30 days. You will be amazed how much better you will feel.
“Badger”
Courtesy of CrossFit.com
3 Rounds for time:
– 30 Squat Cleans (95#/65#)
– 30 Pullups
– 800m Run
Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. Carter is survived by his father, mother, three brothers and four sisters.
Article: SEAL chief killed in Iraq, Navy says
Week 3
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
“Josh”
For time:
– 21 Overhead Squat (95#/65#)
– 42 Pullups
– 15 Overhead Squat
– 30 Pullups
– 9 Overhead Squat
– 18 Pullups
SSG Joshua Hager, United States Army, died February 23, 2007 of injuries suffered when an improvised explosive device detonated near their HMMWV during combat operations in Ramadi, Iraq, on February 22 He is survived by his wife, Heather, and son, Bayley. He is also survived by his mother, Lois, and his father, Kris.
“Daniel”
Courtesy of CrossFit.com
For time:
– 50 Pullups
– 400m Run
– 21 Thrusters (95#/65#)
– 800m Run
– 21 Thrusters (95#/65#)
– 400m Run
– 50 Pullups
Sgt. 1st Class Daniel B. Crabtree was killed in action on June 24, 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq. He is survived by his wife, Kathy, and his daughter, Mallory, of Green, Ohio. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.