Lower Body Max Effort
1. 1RM Front Squat
2. 5 x 3 Reps Back Squat
3. 5 x 5 Reps OH Walking Lunge
4. 4 x 10 Reps Medicine Ball GHDs
Day: February 21, 2010
Row or Run Sprints
– 4 x 500m Row or 4 x 400m Run
Deadlifts
– 4 x 5 Reps
– 1 set to failure
Categories
2010-02-22 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
– We are ordering hooded sweatshirts. Visit our Apparel page for more info.
– Today begins Week 8 of our 100-Day Nutrition Challenge. This is the fourth week that you will strive to eat Paleo and only Paleo. 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.
– Congratulations to 41Fitness member Pete Russell and the Montgomery Yellowhammers who beat the Knoxville Possums on Saturday, 29-3. The Yellowhammers have one more home game scheduled for Saturday, February 27 at 1 p.m. You can also join their Facebook group.
– Photos and videos from the Garage Games are still being edited. Visit the Photos and Videos pages to see what’s been posted to date.
– 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.