CrossFit Total
– Back Squat 3 x 1RM
– Press 3 x 1RM
– Deadlift 3 x 1RM
The sum of your best three attempts of the Back Squat, Shoulder Press, and Deadlift is your CrossFit Total.
Post your Total to comments.
Month: July 2010
Categories
2010-07-12 UGS
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops
Sundays are rest days at CrossFit Montgomery.
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 are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at [email protected]. We also provide updates on Facebook and Twitter throughout the week.
Weekly Announcements
– We completed the affiliation process with CrossFit Inc. this week and have changed our name from 41Fitness to CrossFit Montgomery. We are excited about joining the CrossFit community of 1,700+ affliates worldwide and look forward to spreading the CrossFit movement. We will celebrate over the next month by doing CrossFit Inc., A.K.A “CrossFit HQ” WODs posted on CrossFit.com starting with last Monday’s WOD, starting this Monday.
– CrossFit Montgomery (CM) will be taking a group to the Faction Games 2010 August 7-8. David is registered and Jennie and Cody will be registering in the coming weeks. We are reserving our hotel rooms this week. Let us know if you are interested in competing or being a spectator. The Boneyard will be closed that weekend which includes Friday evening classes and Saturday’s open gym. We will have WODs posted on our Web site on these two days. The WODs will be workouts that you can do at home.
– We will be taking a group to the Inaugural Disney Wine & Dine Half Marathon October 2. If you are interested, let us know and try to register ASAP because registration is 85% full.
– The 2010 CrossFit Games are next weekend in Carson, California! The Revolution Will Now Be Televised (On The Web) with over 30 hours of live HD coverage. All members of CrossFit Montgomery are invited to attend our CrossFit Games Party at member Kelly’s house. More information coming soon…
Categories
2010-07-10 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.
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise
Categories
2010-07-09 UGS
Five Rounds
1a. 10 Jumping Lunges
1b. 6 Hang Cleans
Five Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double KB Rows
Three Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Hip Extensions
50 Weighted Situps
Front Squat
– 5 Sets
Repeats
– 4 x 400m
Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Air Squats
Jokers = Burpees
Upper Body Dynamic Effort
1. 8 x 3 Pullups
2. 3 x 5 KB Presses
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situps
Jerks
– 5 Sets
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster