Lower Body ME
1. 5 RM Rack Pulls
2. 5 x 3 Squat Cleans
3. 5 x 5 Split Squats
4. 5 x 5 Reps Weighted Situps
Month: January 2010
Press/Push Press
Five Rounds:
1a. Max Reps Press
1b. x 2 Push Press
Four Round Circuit (45/15)
– KB High Pulls
– KB Presses
– KB Rows
– KB Swings
Categories
2010-02-01 UGS
5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans
5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions
50 GHD Situps or 50 Weighted Situps
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
– Jennie attended her CrossFit Level 1 Certification in San Antonio at Alamo CrossFit last weekend to get a better understanding of CrossFit’s methods, concepts, and movements. She will continue sharing what she learned with our members over the next few weeks.
– Congrats to 41Fitness member Pete Russell and the Montgomery Yellowhammers who beat down the Birmingham Vulcans 22-14 yesterday. You can see Pete and the other Yellowhammers in action at one of their three back-to-back home games scheduled for 1 p.m. on February 13, 20, and 27. To see their schedule, visit the Yellowhammer Google Calendar.
– Our fifth week of the 100-day Nutrition Challenge begins tomorrow. This may be the most difficult week yet. You will strive to eat Paleo and only Paleo for the whole week. It is never too late to start the challenge. For more information on the Paleo Diet, read our Nutrition page.
– Kudos to those participating in our 30-day Fitness Challenge. You’re almost done. Only 2 more days to go…
– 41Fitness is attending the 2010 Garage Games in Woodstock, Georgia on Saturday and Sunday, February 6 & 7. David and Jennie will be competing, along with 41Fitness member Brandon and 41Fitness friend Christina. Note: The Boneyard will be closed Friday night and Saturday. We will be open on Friday morning and will resume our regular schedule on Monday. We will have WODs posted on our Web site for Friday and Saturday. The WODs will be workouts that you can do at home. For updates on the Garage Games, follow crossfitgarage on Twitter or visit the Garage Games 2010 Facebook Fan Page.
– We are placing an order for beanies, short-sleeve tees, and long-sleeve tees on Monday, February 8. Visit our Apparel page for more information. Email us at [email protected] before midnight on Sunday, Feb. 7 if you are interested in ordering any of these items. Please be sure to include colors and sizes, if applicable.
A message to our members: Rest today, for training starts again tomorrow.
Categories
2010-01-30 Open Gym
Complete a workout missed during the week. We will also be instructing the Turkish Getup. We will start with no weight and maybe move to a light kettlebell.
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 60% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Five rounds for time:
– 5 Deadlift
– 10 Box Jump
– 15 Calories Rower
Categories
2010-01-29 UGS
Five Rounds
1a. 5 Handstand Pushups
1b. 10 Jumping Squats
Four Rounds
2a. 5 Heavy Sandbag Shoulders
2b. 2 x 100m Sprint
Tire Drag
3. 1000′ for time
Pushups
4. 100 for time
Pullups
5. 50 for time
“Helen”
Courtesy of Crossfit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 60% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps