Lower Body ME
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
Month: January 2010
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 now have hot water at The Boneyard! Yah! 🙂
– We are on day 14 of our 30-day Fitness Challenge. To those participating in the challenge, we say keep on keeping on. It’s beginning to get tough but you can do it! The challenge is designed to make you stronger and better at a particular movement. 41Fitness member Kelly Dixon is doing just that. In November she started doing pull-ups assisted by our purple band. She moved to the green band, then the black band, and has recently used the red band. She will be doing an unassisted pull-up in no time!
– Most of you will be starting your third week of the 100-day Nutrition Challenge tomorrow. This week you will only eat two non-Paleo meals (often referred to as “cheat meals”) during the week. 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.
– 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 looks forward to sharing what he learned with our members.
– 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
2010-01-16 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have Group, Strength, and UGS WODs that you can do or you can choose to do a WOD that you missed this week.
Deadlift
– 3 x 10 Reps
– 3 x 5 Reps
– 3 x 3 Reps
Deadlift
– 1 Rep Max
Pullup
– 4 x Max Reps
Snatch Pulls
– 5 x 3 Reps
Snatch High Pulls
– 5 x 1 Reps
Hanging L Raises
– 5 x 10 Reps
Five Rounds
– 5 Goblet Squats
– 10 Lunges
– 15 Double Unders
Press
– 1 Rep Max
Squat
– 15 Back Squats
– 5 Front Squats
– 12 Back Squats
– 4 Front Squats
– 9 Back Squats
– 3 Front Squats
– 6 Back Squats
– 2 Front Squats
– 3 Back Squats
– 1 Front Squats
Weighted Step Ups
– 5 x 5 Reps
Weighted Situps
– 5 x 5 Reps
AMRAP – 20 Minutes
– 5 Clean & Press
– 10 Squat Thrusts
Categories
[Food] Preparation is Key!
To avoid eating out or grabbing food to go, you will need to prepare meals ahead of time. This includes deciding what meals you are going to prepare for the week and shopping for the food. It may also include cooking casseroles or meals and possibly washing and cutting up veggies ahead of time. If this is not what you usually do, it may take some time for you to get into a routine and know what food to buy and how much food you will need for the week.
On Sundays, David and Jennie spend a few hours cooking and preparing meals for the week. See the fully-loaded fridge above? This Sunday it contained washed and cut veggies and fruit and an egg breakfast casserole (pictured below). By the end of the week, the fridge will be nearly empty. David eats A LOT!
41Fitness is on our second week of our 100-day nutrition challenge. This week you should be striving to eat two Paleo meals each day. Here are some of David and Jennie’s meals from the past two weeks. Recipes are not included because Jennie created most of these on her own. If you are interested in any recipes, ask Jennie to tell you what ingredients she used and how she made them.
Please continue adding any Paleo-friendly recipes that you recommend to our Paleo Recipes and Resources post. Bon Appetit!
Categories
2010-01-13 UGS WOD
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes