Month: September 2010

Categories
Events Workouts

2010-10-02 CrossFit

For Time:
– 5K Run

Beyond the Whiteboard

Montgomery Half-Marathon
It’s not too late to run for a good cause! The Montgomery Half-Marathon presented by Hyundai Motor Manufacturing Alabama and benefitting the Joy to Life Foundation will be held on Saturday, October 2, 2010 in downtown Montgomery. They are also hosting the Capital City 5K and Mayor’s Kids Mile. Final registration will be on Friday, October 1 from noon until 7:00 p.m. There is no race day registration for the half marathon or 5K!

CLOSED SATURDAY
CrossFit Montgomery trainer David, member Kelly, and two friends are participating in the Inaugural Disney Wine & Dine Half Marathon on October 2, 2010 in Orlando, Florida. The Boneyard will be closed Saturday, October 2. Monday morning classes are 5:00 and 5:30.  The Boneyard will close at 6:30 a.m. on Monday.  Our regular schedule resumes Monday evening.

Categories
Underground Strength Workouts

2010-10-01 UGS

Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

Four Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press

Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk

Categories
CrossFit Workouts

2010-10-01 CrossFit

For Time:
– 200 KB Swing

Beyond the Whiteboard 

Categories
CrossFit Workouts

2010-09-30 CrossFit

Four Rounds for Time:
– 50 Air Squats
– 400m Run

Beyond the Whiteboard

Categories
CrossFit Workouts

2010-09-29 CrossFit

Press
– 5 x 3 Reps

Death by Pushup & Situp
– 1 Pushup and 1 Situp the first minute
– 2 Pushups and 2 Situps the second minute
– 3 Pushups and 3 Situps the third minute

Continue each minute until you cannot finish your reps within the minute.

Beyond the Whiteboard

Categories
Underground Strength Workouts

2010-09-29 UGS

Three Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs

Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups

Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes

Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings

Categories
CrossFit Workouts

2010-09-28 CrossFit

Five Rounds for Time:
– Deadlift (225#/135#) 10-8-6-4-2
– Double Under 50-40-30-20-10

Beyond the Whiteboard

Categories
Underground Strength Workouts

2010-09-27 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

Categories
CrossFit Workouts

2010-09-27 CrossFit

Back Squat
– 3 x 10 Reps

Run Repeats
– 8 x 200m

Beyond the Whiteboard

Categories
Community Events Rest Day Workouts

2010-09-26 Rest Day

CrossFit Montgomery hosted Fight Gone Bad 5 on Saturday, September 25, 2010 at The Boneyard. There was an amazing effort on display as 27 individuals–7 female, 20 male, the oldest being 48 and the youngest being 9–fought in honor of wounded warriors and cancer patients.

We had a special guest, Rosanna Smith, who attended on behalf of her son, Spc. Craig C. Smith, a wounded warrior who currently lives in Washington D.C. Craig was injured while serving in Iraq in April 2009. Due to his injuries, his leg was amputated and he spent more than 6 months recovering at Walter Reed Army Medical Center. We appreciate Rosanna attending and reminding us of why we were there.

Congratulations to Mitch Spillers, our top male competitor who scored 348 reps and Megan Biles, our top female competitor who scored 235 reps! We will have photos and videos of the event on our website in the next week.

Thanks to all who participated and donated! During the fundraiser, we raised over $1,000, including sponsorships, in addition to more than $4,000 prior to the event. We are still in the process of collecting donations. We are still accepting donations. You may donate online or give us your donation before October1.