Press
-3×5 Press @ 75%
-4×4 Push Press @ 85%
-5×3 Split Jerk @ 95% (behind the neck)
Month: December 2009
3 Rounds
– KB Swing (50-40-30)
– Box Jump (40-30-20)
– Press (30-20-10)
Back Squat
Percent of Max Back Squat
3×10 @ 70% (1min rest before sets)
4×5 80% (2min rest before sets)
5×3 90% (3min rest before sets)
Back Squat
– 4 sets x 5 reps (50-60% Max Back Squat)
Metcon
3 Rounds, Count Rounds
4 Minutes Work, 1 Minute Rest
– 6 Sandbag Burpees
– 9 Situps
– 12 Air Squats
Categories
2009-12-07 UGS WOD
3 Rounds
1a. 10 Back Squat (50% Max Back Squat)
1b. Suicide Run
3 Rounds
2a. 5 Back Squat (60% Max Back Squat)
2b. 200′ Tire Drag
3 Rounds
3a. Leg Blaster
3b. 10 Knees to Elbow
Note: Only do 1 round of each if you are just starting out with this workout program. If you are at an intermediate level you should do two rounds. If you have been weight training with volume for a while you can do the rounds as prescribed. Make sure your back squat is being done with proper form and a stable spine, from your head to your hips.
Categories
2009-11-06 Rest Day
Sunday is rest day at 41Fitness. Our weekly announcements are posted on Sunday. Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.
Weekly Announcements
– The Boneyard will be closed on the evening of Thursday, December 10.
– Yesterday (Saturday, December 5) was the 20th Annual Jingle Bell Run for Arthritis. We exceeded the recruitment and donations goals! As of 12/5, our team of 16 runners/walkers raised $1,035; 41Fitness was in the top 10 fundraising teams throughout the fundraiser; and Jennie, our team captain was one of the top 5 individual fundraisers. We appreciate everyone’s participation and support for 41Fitness and this cause! We would especially like to thank all of the runners/walkers and donors: the Sumner’s, the Lehmkuhl’s, ADOC (Brian), Donna (Mom), Betsy, Tera, Meagan, Tricia, Stephen, Sophia, Cody, Anna, Abby, Megan, Julia, Andrea, Jason, Charles, Gloria, Nichelle, Donna H., Shunta, Liz, Barbara (Grandma), Bert, Diane, Julie, Barry, and Blair. Overall, the Arthritis Foundation raised $54,553 and your contribution helped!
– Yesterday, 41Fitness participated in the Lumberjack 20 fundraiser, as a display of solidarity with Lumberjack CrossFit, in honor of the four Lumberjack CrossFit soldiers who lost their lives in the Ft. Hood tragedy one month ago. Read CrossFit’s Call to Action. Visit David’s Fundraising Page to donate money for the families of the fallen and the future needs of the approximately 30 wounded on November 5, 2009.
– David attended Kelly Starrett’s Mobility and Recovery seminar in Decatur, GA today. He looks forward to sharing what he learned with our members. We will continue to identify and correct our flexibility and mobility limitations, so we all can enjoy improved performance and less pain.
– We will be ordering shirts, sweatshirts, hoodies, beanies, and head/sweat bands. If you are interested in any of these items, please let us know.
A message to our members: Rest today, for training starts again tomorrow.
20th Annual Jingle Bell Run
41Fitness will be meeting between 7:45 and 8:00 a.m. at the Delchamps Student Center on the Huntingdon College campus for the Jingle Bell 5K Run for Arthritis. As of 3:00 p.m. on Friday, we have raised $975–only $26 from our $1,001 goal!!! We appreciate everyone’s participation and support for 41Fitness and this cause! Good luck to all of the runners and walkers, including the 14 running/walking for 41Fitness!
Following the run, the Boneyard will be open from 11:00 a.m. – 1:00 p.m. We will be participating in the Lumberjack 20 fundraiser, as a display of solidarity with Lumberjack CrossFit, in honor of the four Lumberjack CrossFit soldiers who lost their lives in the Ft. Hood tragedy one month ago today.
Read CrossFit’s Call to Action. Visit David’s Fundraising Page to donate money for the families of the fallen and the future needs of the approximately 30 wounded on November 5, 2009.
Lumberjack 20
– 20 Deadlifts (275#/185#) / Row 500m
– 20 KB swings (2 pood) / Row 500m
– 20 Overhead Squats (115#/75#) / Row 500m
– 20 Burpees / Row 500m
– 20 Pullups (Chest to Bar) / Row 500m
– 20 Box Jumps (24″) / Row 500m
– 20 KB Clean Catch Squats (32kg/24kg) / Row 500m
Note: Rowing is being subbed for running due to the proposed weather forecast. Kettlebell clean catch squats are replacing dumbell squat cleans because “we love them ‘bells.”
Categories
2009-12-04 UGS WOD
Deadlift (75% max deadlift)
4 x 5 (1 min rest between sets)
Back Squat
3 x 10 (1 min) 65% max back squat
4 x 5 (2 min) 75% max back squat
5 x 3 (3 min) 85% max back squat
3 Leg Blasters:
– 20 Air Squats
– 10 Stationary Lunges
– 10 Jumping Lunges
– 10 Jumping Squats
3 Rounds:
10 Knees to Elbows
“Angie”
Courtesy of CrossFit.com
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats
Workout
5 Rounds for time:
– 10 Cleans
– 5 Handstand Pushups