Strength – Olympic Lifts
1. 3RM Front Squat
2. 5 x 3 Overhead Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Deadlift
Month: August 2010
“Coe”
Ten Rounds for Time:
– 10 Thruster (95#/65#)
– 10 Ring Pushup
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Happy Birthday to trainer David! He’s the big 3-0 today!
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. in July and 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 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 hosting 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! For more information, visit our Fight Gone Bad 5 page.
– Trainers David, Jennie, and Cody competed at the Faction Games 2010 this weekend in Memphis. Members Kelly and Z, and friends Christina and Scott participated in the 5K Trail Run/Obstacle Course Saturday morning. This was the same course used by David, Jennie, and Cody in their third event that day. Congrats to David who placed 16th and Cody who placed 39th (out of 50+) athletes! Kudos to Jennie who placed 12th out of 17 advanced females! We will continue to add videos and photos from the competition.
Categories
2010-08-14 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.
AMRAP – 20 Minutes
– 7 Back Squat (185#/135#)
– 10 Overhead Walking Lunge -Right (45#/30#)
– 7 Burpee
– 10 Overhead Walking Lunge -Left (45#/30#)
Five Rounds for Time:
– 5 Muscle Ups
– 10 Overhead Squat (115#/75#)
– 15 Toes to Bar
– 20 GHD Situps
Three Rounds for Time:
– 500m Row
– 30 Box Jump (24″/20″)
– 25 Back Extension
– 20 Deadlift (205#/155#)
Snatch
– 1RM
Clean and Jerk
– 1RM
AMRAP – 10 Minutes:
– 6 Squat Clean (135#/95#)
– 12 Pullup
– 24 Double Under
Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug
Categories
2010-08-09 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