5 Rounds
1a. 5 Back Squats
4 Rounds
2a. Leg Blaster
4 Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Reverse Tire Drag
3c. 100′ 5 Tire Flips
50 Weighted Situps
Categories
Day: April 18, 2010
Five rounds for time:
– 200m Sprint
– 10-8-6-4-2 Deadlift (225#/155#)
Lower Body Max Effort
1. 5RM Good Morning
2. 5 x 3 Split Squats
3. 3 x 20 Dimmel Deadlift
4. 5 x 10 Weighted Situps
Sunday is rest day at 41Fitness. 23:1 The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.
Weekly Announcements
– Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive our announcements and other updates, please email us at 41Fitness@gmail.com.
– How many rounds of 7 KB Swings, 7 Burpees, and 7 Slam Balls can you do in 20 minutes? Seven people found out yesterday at the Boneyard during our Spring Saturday Open House event. Teams of two worked together – one member completing a round, while their partner gasped for air, counted, and cheered them on. We’d like to thank Jay and Brian H. for joining us.
– 41Fitness is hosting our LAST Spring Saturday event next Saturday on April 24 from 10 – noon. Join us for a free tour and a free workout. Spread the word.
– We will be ordering Summer apparel in a few weeks. Let us know if what clothing, e.g. short-sleeve tees, tank tops, shorts, you would be interesting in purchasing.