Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug
Month: May 2010
Categories
2010-05-03 UGS
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullup
– 5 Handstand Pushups
– 10 KB Swings
– 10 OH Lunges
– 10 Slam Ball
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
Squats – Five Rounds
– 1 Overhead
– 3 Front
– 5 Back
Sunday is rest day at 41Fitness. However, today was far from a rest day for most members of 41Fitness who paddled [and capsized their kayaks and canoes] on the Coosa. We had an eventful day, spending the afternoon on the Coosa and grilling out at “Kardio” Kelly’s house. Thanks to Kelly for hosting dinner for us! The reason we organized this event today was to say farewell to three of our members: Kelly, Josh, and Liz.
Kelly has accepted a job as an audiologist at a non-profit agency in Tennessee. Kelly and her husband, Josh will be moving sometime in May after Kelly graduates with her doctorate. David and I have enjoyed working with Kelly and Josh and will miss them. They have been with 41Fitness from the beginning. Kelly and Josh joined us at our free workouts in the park back in September and October before we were operating workouts at The Boneyard. We have enjoyed Josh’s wisecracks and sense of humor. We’ve seen positive changes in their appearance and performance over the past 6 months. These changes are a result of their dedication and consistency. We thank them for their support and wish them the best of luck. We hope they keep in touch!
Liz, one of our military officers attending the Air and Space Basic Course (ASBC) will be going back home soon. It’s been great to have fresh blood. We have enjoyed her energy and passion. We’re so glad she joined us during her stay and wish her the best of luck! Hopefully our paths will cross again in the future. We hope she too will keep in touch!