Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Categories
Month: May 2010
Lower Body Max Effort
1. 5RM Front Squat
2. 5 x 3 Romanian Deadlift
3. 3 x 20 Back Squat
4. 5 x 10 Weighted Situps
AMRAP – 15 Minutes
– 3 Deadlifts (Bodyweight)
– 1 Barbell Burpee (Jump bar twice)
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.
– 41Fitness attended the National Employee Health and Fitness Day at the State Capitol on Friday. We enjoyed meeting and speaking to attendees and other vendors.
– The Montgomery Yellowhammers Rugby Club is hosting a crawfish boil benefiting the Gulf Coast Oil Spill today at Rock Bottom on Eastern Blvd. from 2:00 – 9:00 p.m. For more information, visit their Facebook Event.
– 41Fitness is currently collecting orders for tanks and short-sleeve tees. Email us at 41Fitness@gmail.com if you are interested in ordering a shirt. Please let us know which tank/shirt, design, color(s), and size you want to purchase. The deadline for ordering shirts and for submitting payment is Wednesday, May 26. Visit our Apparel page for more information.
– Join 41Fitness at the Faction Games 2010 on Saturday & Sunday, August 7-8, 2010 at Shelby Farms in Memphis, TN. Visit our Events page for more upcoming events, including the Warrior Dash, SouthEast Regional Qualifier for the 2010 Crossfit Games, and the CrossFit Games 2010.
Categories
2010-05-15 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.
Our regular operating hours resume this morning. Today is make-up day. Come in and do a workout that you missed this week.
Join us for the National Employee Health and Fitness Day Walk at the State Capitol today. Visit us and other vendors starting at 11:30 a.m. The walk begins at noon. It’s free and there will be refreshments and door prizes!
41Fitness will have an altered schedule from May 7 – 13. Our regular schedule will resume beginning the morning of Friday, May 14.
Altered Schedule
Friday evening: 5:30 – 7:00 p.m.
Saturday: 9:00 a.m. – noon (usual hours)
Sunday: Closed for Rest Day
Monday, Tuesday, & Thursday mornings: 5:30 – 6:30 a.m.
Wednesday morning: Closed
Monday – Thursday evenings: 5:30 – 7:00 p.m.
2010-05-07 WOD
“Fight Gone Bad”
Courtesy of CrossFit.com
3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:
– Wall Ball (10′; 20#/14#)
– SDHP (75#/55#)
– Box Jump (20″)
– Push Press (75#/55#)
– Row
Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.
Post your FGB score to Comments.
Why is it called “Fight Gone Bad”? Watch explanation and demo – [wmv][mov]
2010-05-08 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.
2010-05-10 UGS
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
2010-05-11 WOD
“Jackie”
Courtesy of CrossFit.com
For Time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
2010-05-12 UGS
5 Rounds:
– 200′ Tire Drag
– 150′ Farmers Walk
– 100′ Lunge
– 50 KB Swings
– 25 Sledge Strikes
2010-05-13
Tabata This
– Squats (8 x 20/10)
– Row (8 x 20/10)
– Pullups (8 x 20/10)
– Situps (8 x 20/10)
– Pushup (8 x 20/10)
Rest 1 minute between movements.
Categories
2010-05-05 UGS
Fire Engine 13
AMRAP – 13 Minutes
– 50′ Tire Drag
– 50′ Sandbag Carry
– 50′ Rope Pull
“Annie”
Courtesy of Crossfit.com
50-40-30-20-10
– Double Unders
– Situps
“Kelly”
Courtesy of CrossFit.com
Five rounds for time:
– Run 400m
– 30 Box Jumps (24″)
– 30 Wall Ball (20#/14#)