Categories
CrossFit Workouts

2010-06-01 CrossFit

15 Minute AMRAP

– 5 Front Squats
– 10 Mountain Climbers
– 15 KB Swings

Categories
Strength Workouts

2010-06-01 Strength

Upper Body Max Effort
1. 3RM Standing Press
2. 3 x 5 Barbell Row
3. 4 x 15 Shrug

Categories
CrossFit Workouts

2010-05-31 CrossFit

“Owed from 2009”
Event 4 of the Southeast Regional Qualifier for the 2010 CrossFit Games

For time:
– 500m Row
– 25 Burpees
– 500m Row
– 25 Burpees

Categories
Underground Strength Workouts

2010-05-31 UGS

5 Rounds
1a. 5 Deadlifts

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
Strength Workouts

2010-05-31 Strength

Lower Body Max Effort
1. 5RM Sumo Deadlift
2. 5 x 3 Rack Pull
3. 3 x 20 Ukranian Deadlift
4. 5 x 10 Weighted Situps

Categories
Community Events Rest Day

2010-05-30 Rest Day

Weekly Announcements

– 41Fitness will be open from 9:00 a.m. to noon only tomorrow for Memorial Day.  Our regular schedule will resume Tuesday.

– 41Fitness owner/trainer David Sumner is attending the CrossFit Endurance Specialty Certification in Birmingham this weekend where he is learning how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics.

– This weekend is the South East Regional Qualifier for the 2010 Crossfit Games.  The South East Qualifier, A.K.A. The Dirty South, sends 4 men and 4 women from Alabama, Florida, Georgia, Mississippi, North Carolina, South Carolina, and Tennessee  to compete for the titles of World’s Fittest Man and World’s Fittest Woman at the 2010 CrossFit Games.  Yesterday was Day 1.  41Fitness friend Christina Van Der Hulst placed 24th in the Squat Clean event, 27th in the AMRAP event, and 2nd in the Muscle-up/KB Snatch event.  She’s in 10th place overall going into Day 2.   View Live Results.  Wish her luck!  There are two more events.

– 41Fitness will be attending the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL.  Let us know if you are interested in attending either of these events.

Categories
Community Events Workouts

2010-05-29 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.

Memorial Day
We will be open from 9:00 a.m. – noon only on Memorial Day, Monday, May 31.

CrossFit Southeast Regional Qualifier
View live results at  from the 2010 CrossFit Games- Dirty South (Facebook Fan Page) and get updates at http://games2010.crossfit.com.  Good luck to all of the competitors but especially 41Fitness friend Christina Van Der Hulst!  Go Chrissy, Go!  Aussie Aussie Aussie Oye Oye Oye….representing the South, the Dirty South!

Categories
CrossFit Workouts

2010-05-28 CrossFit

“Badger”
Courtesy of CrossFit.com

3 Rounds for time:
– 30 Squat Cleans (95#/65#)
– 30 Pullups
– 800m Run

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq.  Carter is survived by his father, mother, three brothers and four sisters.

Article:  SEAL chief killed in Iraq, Navy says

Categories
Underground Strength Workouts

2010-05-28 UGS

Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs

Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups

Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes

Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows

Categories
Strength Workouts

2010-05-28 Strength

Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise