“Nancy”
5 Rounds
– 400m Run
– 15 Overhead Squats (95#/65#)
Month: February 2010
AMRAP 12 Minute
– 10 KB Swing
– 10 Wall Ball
Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 65%
2. 5 x 5 Reps Zerchers Squats
3. 5 x 5 Reps Romanian Deadlift
4. 3 x 10 Reps KB Windmills
Ten Rounds for time:
– 15 Air Squats
– 10 Situps
– 5 Pullups
Fifteen 1 Minute Rounds
– X Burpees
– X Push Presses
X = the number of burpees you can complete in 20 seconds
Upper Body Max Effort
1. 3RM Push Presses
2. 5 x 6 Barbell Rows
3. 5 x 6 Reps KB Alternating Presses
4. 3 x 12 Knees to Elbows
Back Squat
3 x 3 Reps
3 x 1 Reps
21-15-9
– Rower Calories
– Box Jumps
Lower Body Max Effort
1. 3RM Deficit Deadlifts
2. 5 x 3 Reps Overhead Squats
3. 5 x 5 Reps Barbell Lunges
4. 5 x 5 Reps Weighted Situps
– We are beginning a new Foundations Program tomorrow, Monday, February 15. Contact us today for a free tour of The Boneyard and to see a workout in progress.
– Congratulations to Team 41Fitness members: David, Kelly, Michael, Scott, and Christina, who placed 18th (out of 118 teams) in the 5-person marathon relay at the Mercedes Marathon, Half-Marathon and Relay today, February 14 in Birmingham, AL. Their official time was 3:48:26. Final Results
– Today begins Week 7 of our 100-Day Nutrition Challenge. This is the third week that you will strive to eat Paleo and only Paleo. You do not have to stop the challenge if you make a few mistakes. Forget them and move on. Paleo is a lifestyle not a fad diet. It is never too late to start the challenge. For more information on the Paleo Diet, read our Nutrition page.
– The Montgomery Yellowhammers‘ Saturday game against the Atlanta Renegades was cancelled due to inclimate weather. The Yellowhammers have two more back-to-back home games scheduled for February 20 and 27. To see their schedule, visit the Yellowhammer Google Calendar. 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.
A message to our members: Rest today, for training starts again tomorrow.
Categories
2010-02-13 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.