Five Rounds For Time:
– Row (500m-400m-300m-200m-100m)
– Wall Ball (50-40-30-20-10)
Month: November 2010
Deck of Cards
– Clubs = Air Squats
– Diamonds = Mountain Climbers
– Hearts = Pushups
– Spades = Situps
– Jokers = 10 Burpees
“CrossFit Total”
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe
Categories
2010-11-28 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 [email protected].
Happy Thanksgiving! The Boneyard will be closed Thursday and Friday, November 25 and 26. We will be open from 10:00 a.m. to noon on Saturday, November 27 for Open Gym.
During Open Gym, 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.
Can’t make it to the gym? Check out the WODs While Travelling document on our Resources page. Post your workout and result in comments.
Reminder ~ Jingle Bell Run
Join CrossFit Montgomery’s team and/or donate money for the 2010 Jingle Bell Run/Walk for Arthritis on Saturday, December 4, 2010 at 9:00 a.m. on the Huntingdon College Campus. This is a chance to put your running drills to the test and donate money to a good cause!
AMRAP – 12 Minutes
– 400m Run
– 5 Deadlifts (Bodyweight)
AMRAP – 20 Minutes
– 30 Second Handstand Hold
– 30 L Raise Hold
– 30 Squat Hold
– 30 Chin Over Bar Hold
Categories
2010-11-22 UGS
4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
5 Rounds for Time:
– 200m KB Carry
– 9 KB Clean and Press
– 12 KB Goblet Squat
– 15 Pullups
Categories
2010-11-21 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 [email protected].