Press Slide
– 1 Press
– 2 Push Press
– 3 Push/Split Jerk
Month: June 2010
Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 3 x 5 Ring Dip
3. 3 x 20 KB Row
4. 5 x 10 GHD Situp
5 Rounds
For time:
– 21 Double Unders
– 15 Wall Ball
– 9 Power Snatch
Categories
2010-06-09 UGS
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row
Deadlifts
-5 Sets
Finisher
– 2K Row for time
Categories
2010-06-07 UGS
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
Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
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.
– 41Fitness owner/trainer David Sumner attended the CrossFit Endurance Specialty Certification in Birmingham last weekend where he learned how to effectively program CrossFit Endurance workouts and teach endurance and CrossFit athletes how to train with better running mechanics. He will continue to share some running drills and stretches and strengthening exercises with us.
– Last weekend was the South East Regional Qualifier for the 2010 Crossfit Games. The South East Qualifier, A.K.A. The Dirty South, is sending 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. Congratulations to 41Fitness friend Christina Van Der Hulst who placed 6th overall. Chrissy went from 27th place up to 26th and then 10th on Day 1. She moved up to 6th place after the final two events. View Final Results. Visit http://vimeo.com/theboneyard to watch her in action.
– 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.