“Nancy”
Courtesy of CrossFit.com
Five Rounds for Time:
– 400m Run
– 15 Overhead Squats (95#/65#)
Month: September 2010
AMRAP – 15 Minutes
– 5 Pullups
– 10 KB Swings
– 15 Double Unders
Olympic Strength
1. 3RM Overhead Squat
2. 5 x 3 Front Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Deadlift
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 [email protected]. We also provide updates on Facebook and Twitter @CrossFitMGM throughout the week.
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.
Notice to our regular members: If you are wanting to work on a specific skill in the morning and want some personal training from one of the coaches, please arrive at 9 a.m.
Free Fall Saturdays
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. Be sure to bring a sweat rag and water bottle.
We will have a Fight Gone Bad practice day on Saturday, September 18 (one week before the event) so participants can familiarize themselves with the exercises. If you know of people planning to attend our fundraiser that aren’t members of CrossFit Montgomery, please let me know and invite them to the Sept. 18 Free Fall Saturday.
(Saturday is owner/trainer Jennie’s birthday!)
Olympic
1. 10 x 2 Snatch Drill
2. 5 x 3 Front Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Back Squat
Categories
2010-09-10 UGS
Starting Strength B Day
1. 3 x 5 Deadlift or Power Clean
2. 3 x Max Pullup
3. 3 x 10 GHD Situp/Weighted
Three Rounds
4a. 10 Snatch and Press
4b. 15 KB Row
4c. Max Ring Dips
Seven Rounds for Time:
– 7 Squat Cleans (95#/65#)
– 7 Ring Dips