Overhead Squat
– 5 x 3 Reps
For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)
Month: February 2010
Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
4. 5 x 10 GHD Situps
Categories
2010-03-01 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups
Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops
Three Rounds
3a. 200′ Tire Drag
Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes
Weekly Announcements
– We have a new Foundations Program coming soon. Space will be limited. If you or someone you know is interested, please contact us.
– For those of you who ordered beanies and shirts, they will be available for pick-up Wednesday or Thursday of this week. Jennie has delayed the hooded sweatshirt order for a few more days. Visit our Apparel page for more information. Email us at [email protected] if you are interested in ordering a sweatshirt. Please be sure to include colors and sizes.
– Today begins Week 9 our 100-Day Nutrition Challenge. There are five weeks left in the challenge. In a couple of weeks, we will be introducing you to the Zone Diet. For more information on the Paleo Diet, read our Nutrition page.
– 41Fitness trainer/owner David Sumner and friend Christina Van Der Hulst will be competing in the Alabama/Mississippi/Tennessee Sectionals for the 2010 CrossFit Games on Saturday and Sunday, March 6 & 7. Visit our Events page for more information. Note: For the weekend of March 5-7, the Boneyard will open for Friday morning classes but closed for Friday evening classes and Open Gym on Saturday. Our regular schedule will resume on Monday morning.
A message to our members: Rest today, for training starts again tomorrow.
Categories
2010-02-27 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 a WOD that you can do or you can choose to do a WOD that you missed this week.
Categories
2010-02-26 UGS
Four Rounds
1a. 6-10 Ring Pushups
1b. 6-10 Pipe Pullups
Five Rounds
2a. 5 KB Snatch & Press
2b. 10 KB Rows
Four Rounds
3a. 10 Sandbag Squats
3b. 15 KB Swings
50 Weighted Situps
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 70%
2. 5 x 9 Barbell Rows
3. 5 x 6 Muscle Ups
4. 3 x 9 Handstand Pushups
Five Rounds for time:
– Back Squat 10-8-6-4-2 (165#/115#)
– Ring Dips 20-16-12-8-4
Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 70%
2. 5 x 5 Reps Split Squat
3. 5 x 3 Reps Good Mornings
4. 3 x 10 Turkish Getups
Five Rounds for time:
– 10 Cleans (95#/65#)
– 15 Mountain Climbers