Categories
Strength Workouts

2010-02-01 Strength WOD

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

Categories
CrossFit Workouts

2010-02-01 WOD

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
Underground Strength Workouts

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

Categories
Community Events Nutrition Rest Day

2010-01-31 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

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 41Fitness@gmail.com 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.