Olympic Strength
1. 3RM Overhead Squat
2. 5 x 3 Front Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Deadlift
Day: September 12, 2010
Categories
2010-09-13 UGS
Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing
Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk
Back Squat
– 5 x 3
Run Repeats
– 6 x 400m (1 min rest)
Categories
2010-09-12 Rest Day
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.
Our Announcements page is updated on Sundays. We email announcements and other updates to those on our mailing list. If you want to receive these updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter @CrossFitMGM throughout the week.