“Nancy”
Five Rounds for Time:
– 400m Run
– 15 Overhead Squats (95/65)
Day: October 31, 2010
Categories
2010-11-01 UGS
Five Rounds
1a. 10 Sandbag Squats
1b. Suicide Run
Four Rounds
2a. 10 KB Lunges
2b. 20 Box Jumps
Three Rounds
3a. 25 Hip Extensions
3b. 15 Knees to Elbows
Categories
2010-10-31 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 Sunday. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.