5 Rounds
1a. 6 Front Squats
1b. 12 Box Jumps
4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run
3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag
2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk
Categories
Month: April 2010
Lower Body Max Effort
– 3RM Sumo Deadlift
– 3 x 5 Good Morning
– 2 x 30 KB Swing
– 5 x 10 Knee Raises
3 rounds for time:
– Row 500m
– Rest 3 minutes
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.
– Yesterday was our last Spring Saturday Open House event. We’d like to thank Donna, Sarah, Shelley, and George for joining us.
– 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.
– 41Fitness is organizing a Coosa River adventure for next weekend. We are watching the weather to determine if we’ll be paddling on Saturday or Sunday. Whichever day we choose, we will be meeting in Wetumpka at 12:30 p.m. We plan to make our reservations on Wednesday. If you are interested in joining us, please let us know before noon on Wednesday.
We are hosting our last Spring Saturday Open House event from 10 a.m.-noon. Join us for a free tour and a free workout. If you plan to work out, be sure to wear comfortable clothes and good shoes. You’ll be moving around and breaking a sweat.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squats
3. 5 x 10 Hip Extension
Categories
2010-04-23 UGS
3 Rounds
– Row 500m
– 5 Presses
– 100′ OH Lockout Walk
– 5 Thrusters
– 100′ Racked Walk
– 5 Front Squats
– 100′ Farmers Lunge
– 5 Cleans
– 100′ Farmers Walk
– 5 Suitcase Deadlifts
Complete each round unbroken.
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
7 Rounds for time:
– 7 Squat Cleans
– 7 Ring Dips
“Helen”
Courtesy of Crossfit.com
3 rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups