Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)
Month: January 2010
Categories
2010-01-27 UGS
Four Rounds
1a. 2 Rope Climbs
1b. 6 Double KB Press
Four Rounds
2a. 5 Weighted Pullups
2b. 5 Slam Ball Pushups
Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
50 Weighted Situps
Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Power Snatch
– 5 x 5 Reps
AMRAP 12 Minute
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings
Categories
2010-01-25 UGS
Five Rounds
1a. 10 Double KB Front Squats
1b. 1 Suicide Run
Four Rounds
2a. 5 Tire Flips
2b. 25 Tire Jumps
Three Rounds
3a. 200′ Tire Drag
3b. Max Knees to Elbows
Lower Body Max Effort
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
Five rounds for time:
– 5 Front Squats
– 10 Burpees
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
– We are placing an order for beanies, short-sleeve tees, and long-sleeve tees in the next two weeks. Visit our Apparel page for more information. Email us at [email protected] if you are interested in ordering any of these items. Please be sure to include colors and sizes, if applicable.
– We are on day 21 of our 30-day Fitness Challenge. Only 9 more days to go… Kudos to those who have stuck with it and made it this far!
– Most of you will be starting your fourth week of the 100-day Nutrition Challenge tomorrow. This week you will only eat one non-Paleo meal (often referred to as a “cheat meal”) during the week. If you “fall off the bandwagon,” get right back on and DO forget it happened! It is never too late to start the challenge. For more information on the Paleo Diet, read our Nutrition page.
– 41Fitness will be taking a group to the 2010 Garage Games in Woodstock, Georgia on February 6 & 7. There are beginner, intermediate, and advanced levels of competition. We encourage all 41Fitness members to compete and/or cheer on friends and members of 41Fitness who will be competing. Please let us know if any of you are interested and would like to carpool. Visit our Events page for other upcoming events. Note: The Boneyard will be closed on Saturday, February 6.
– Jennie is attending a CrossFit Level 1 Certification in San Antonio at Alamo CrossFit this weekend. She will return to The Boneyard on Tuesday with a better understanding of CrossFit’s methods, concepts, and movements.
– 41Fitness member Cody Young attended a HKC (Hardstyle Kettlebell Certified) Instructor Workshop with Sr. RKC David Whitley and Delaine Ross at Delaine’s Condition KB Gym in Atlanta last Saturday. Cody has been sharing what he learned with some of our members and looks forward to sharing what he learned with others.
– 41Fitness member Pete Russell plays for the Montgomery Yellowhammer Rugby Football Club. 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.
A message to our members: Rest today, for training starts again tomorrow.
Categories
2010-01-23 Open Gym
Time to practice or take on a missed WOD from this week.
Categories
2010-01-22 UGS
“Body Bag” UGS
21-15-9
– Tire Flips (400#)
– Sledge Strikes (20#)
– KB Swing (32kg)
– Sandbag Burpee (60#)