Four Rounds
1a. 5 Zercher Squats
Four Rounds
2a. 5 Tire Flips
2b. Jumping Lunges
Four Rounds
3a. 200′ Tire Drag
3b. 25 Weighted Situps
Categories
Day: June 13, 2010
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
“Fran”
Courtesy of CrossFit.com
21-15-9
– Thruster
– Pullup
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.
– The 41Fitness T-shirts that we ordered will be available for pick-up at The Boneyard on Friday, June 18. We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.
– The Alabama Department of Public Health is hosting Men’s Ten Awareness Event in recognition of Men’s Health Month on Tuesday, June 15 from 11 a.m. – 1 p.m. Bring a lunch. Get information. Enjoy the activities. Win a prize. And don’t forget to wear something blue! It’s Wear Blue Jeans Day. Women are invited to attend! 41Fitness will be providing two door prizes for the event. We hope to see you there!
– 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.