For Time:
– 2k Row
Month: September 2010
15 to 5, 5 to 15
– Box Jump (24″/20″)
– Push Press (75#/55#)
Categories
2010-09-08 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 Suitcase Deadlift
4b. Max Tactical Pullups
4c. 50′ Tire Press & 50′ Tire Row
1. 5 x 3 Snatch Balance
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps
Power Clean
– 5 x 3
Run Repeats
– 8 x 200m
Olympic
1. 5RM Front Squats
2. 3 x 5 Overhead Squats
3. 3 x 5 Snatch High Pulls
4. 3 x 10 Snatch Grip Deadlifts
Categories
2010-09-06 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 Situp
Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk
Happy Labor Day!
Here’s one you can do at home or while on vacation…
Three Rounds for Time:
– 50 Squats
– 40 Situps
– 30 Pushups
– 20 Lunges (total)
– 10 Burpees
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
– The Boneyard is closed tomorrow for Labor Day. We will be posting a WOD that you can do at home or while on vacation. Our regular schedule will resume on Tuesday morning at 6:00 a.m.
– We are excited to say that we have recently added several new members. Over the next few weeks, we will be adding equipment and working on expanding/ renovating The Boneyard. Good times…
– REMINDER: Please continue to vote for the The Little Tree Preschool in the Pepsi Refresh Project until September 30, 2010.
– 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. Yesterday was our first Fall Saturday. It was a pleasure meeting Russ and Randall. We look forward to them beginning our Foundations Program on Wednesday!
– CrossFit Montgomery is in the fight! Join us for Fight Gone Bad 5 on Saturday, September 25, 2010 at 10:00 a.m. 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.
– 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. David, Jennie, Cody, Kelly, and four friends are participating in the Inaugural Disney Wine & Dine Half Marathon that same weekend in Orlando, Florida. The Boneyard will be closed Thursday evening, Friday, Saturday, and Monday morning.
– CrossFit Montgomery is lifting barbells for boobs for the 2nd Annual “Amazing Grace” Fundraiser on Saturday, October 30, 2010 at 10:00 a.m. Amazing Grace is benefiting Mammograms in Action. This day is your chance to SAVE A PAIR. Visit our Amazing Grace page for more information. On this days, we will also be celebrating The Boneyard’s first anniversary (October 31, 2009).
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.
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.