CrossFit Montgomery

Month: August 2010

Events Rest Day

2010-08-22 Rest Day

Post author By CrossFitMGM
Post date August 22, 2010

Weekly Announcements

– We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come.

– CrossFit Montgomery is in the fight! Join us for Fight Gone Bad 5 on Saturday, September 25, 2010 from 10:00 a.m.-noon. Fight Gone Bad 5 is benefiting LIVESTRONG, the Wounded Warrior Project, and the CrossFit Foundation. We encourage you to attend and help us raise money for these great causes! Visit our Fight Gone Bad 5 page for more information.

– Save the date! CrossFit Montgomery is lifting barbells for boobs for the 2nd Annual Amazing Grace Fundraiser on Saturday, October 30, 2010 from 10:00 a.m.-noon. Amazing Grace is benefiting Mammograms in Action. More information coming soon…

Events Workouts

2010-08-21 Open Gym

Saturday Instruction: Running Drills at 9:00 and 10:00 a.m.

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.

Underground Strength Workouts

2010-08-20 UGS

Three Rounds
1a. 50′ Rope Pull
1b. 50′ Tire Drag
1c. 50′ Alligator Pushups

Three Rounds
2a. 5 Sandbag Shoulders
2b. Suicide Run
2c. 20 Sledge Strikes

Three Rounds
3a. 20 KB Swings
3b. 15 Twister Situps
3c. 10 KB Figure 8’s

Tags Drag, Pull, Pushup, Run, Shoulder, Situp, Sledge Strike, Swing

Strength Workouts

2010-08-20 Strength

Post author By CrossFitMGM
Post date August 19, 2010

Strength – Olympic Lifts
1. 10 x 2 Clean Drill
2. 3 x 5 Overhead Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Back Squat

Tags Clean, Snatch, Squat

CrossFit Workouts

2010-08-19 CrossFit

Five Rounds for Time:
– 5 Front Squat
– 10 Burpee

Tags Burpee, Front Squat

Underground Strength Workouts

2010-08-18 UGS

Post author By CrossFitMGM
Post date August 17, 2010

Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups

Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses

Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag

Tags Clean, Lunge, Press, Pushup, Squat, Tire Drag, Tire Flip

Strength Workouts

2010-08-18 Strength

Post author By CrossFitMGM
Post date August 17, 2010

Strength – Olympic Lifts
1. 5 x 1 Jerk
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps

Tags Box Jump, Jerk, Pullup, Squat, Turkish Getup, Windmill

CrossFit Workouts

2010-08-18 CrossFit

Post author By CrossFitMGM
Post date August 17, 2010

“Annie”

For Time (50-40-30-20-10):
– Double Unders
– Situps

Tags Annie, Double Under, Situp

CrossFit Workouts

2010-08-17 CrossFit

Deadlift
– 5 Sets

Run Repeats
– 6 x 400m

Tags Deadlift, Run

Underground Strength Workouts

2010-08-16 UGS

Post author By CrossFitMGM
Post date August 15, 2010

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes

Tags Clean, Farmer's Walk, Handstand Pushup, Rope Climb, Sledge Strike, Squat, Step Up, Tire Drag

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO